Press 65x5, 80x5, 95x3, 110x3, 125x3, 140x6
Chins 75reps (sets of 3 between presses, then a couple ladders 3-7)
Dips 75reps (6x8, 2x6, 10, 5)
Neck flex 10x15x3
Neck raise 25x15x3,10
Rope 7min AHR 163, Max 172, Min 136, Recovery 13 (167-154)
-Rep 6 was a real grind, felt like I over-arched my back afterwards. Need to work on staying from the chest down and exploding from the chest up on the last few reps.
-Assistance work was all good. I'd like to shore up the number of sets and thus decrease the overall time taken.
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