DAY 2 / TUESDAY - Front Lever & Pull (Strength Focus)
Accessory Strength:
3×8 each arm Dumbbell or Barbell Rows (heavy) to target mid-back and biceps further (e.g. single-arm bent-over rows).
Also 3×10 Hammer Curls to strengthen brachialis and protect the elbows from the stress of OAP training. Keep elbows slightly bent at bottom of curls to avoid hyperextension stress.
(Strong elbow flexors help prevent tendonitis under high OAP loads).
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