COMPLETE:
Strength: (1 session)
A. Back Squat
3 x 1 @91-93%
5 x 3 @82%
B. Rack Pull
5-4-3-2-1-1-1
Heavy of each rep scheme above, 2-3 min rest between sets;
Rack height at or slightly above knee
C. DB Side Alt Row x 10 reps each side x 5 sets @31X1
/
Conditioning: (2nd session)
500m x 9; rest 2 min @ -:1 from last weeks
+
Belly to wall HSPU – 40 strict for movement over time