COMPLETE / CAP60 : choose priorities
Weightlifting:
A. Back Squat – to 1RM
B. Strict Press – to 1RM
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Conditioning: (as separate sessions)
A. Row
500m x 7 ; rest 1:15
– shooting for -:1 from last weeks splits
B. 10-8-6-4-2
Ring Muscle Ups
2x Cal Bike
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becomplete:
1. Barbell Bicep curl 4 x 8
2. dB Hammer curl alt arms; 4 sets of 14
3. Seated Plate OH Tricep Extension 4 sets of 10-12 reps
4. Barbell supinated Rows 4 sets of 6-8 reps
5. Reverse Hyper 3 x 30
6. 10-15 min on thoracic mobility and recovery