COMPLETE:
Weightlifting:
A. Strict Press
2 x 10 @62%
3 x 8 @65-67%
2 x 6 @68-70%
B. Deadlift w/ resistance bands or chains
3 x 10 @45-50- and 55%
1 x 8 @65%
1 x 6 @75 %
1 x 5 @78%
C. Bulgarian Split Squats
4 sets of 8/ each side 32X1
/
Conditioning: (separate sessions)
A. 27-21-15-9
cal bike
c2b pullups
burpees to target (pull-up bar or approx 6″ target above hands – both hands touch)
B. 4 rds
50′ HS Walk
.25 on Runner
5 dB Devils Press 70/50’s
/
Becomplete:
1. Ghd back extension at 30X1 x 10 reps x 3 sets
2. Goblet hold side lateral step ups / controlled – 6 each side x 3 sets
3. Waiters carry x 50′ slow walk each side x 4-5 sets
4. Db single arm row x 10 reps x 4 sets each side
5. Db bent over rear flys x 10 reps x 4 sets
6. Crossover symmetry