Thursday: 150423 (1-4)


Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Strength:
Work up to x4 @9 RPE (Fatigue Drop) 4-6%
Competition Deadlift:

Assistance A: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Chinup/Pullup:
Deficit Deadlift:
Good Morning:
Rack Pull:
Romanian Deadlift:
Stiff-Legged Deadlift:
Pendlay Row:

Assistance B: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Barbell Row:
Barbell Shrug:
Chest-Supported Row:
Chinup/Pullup:
Dumbbell Row:
Dumbbell Shrug:
Kroc Row:
Lat Pulldown:
Yates Row:

Assistance C: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Barbell Curl:
Dumbbell Curl:
EZ-Bar Curl:

Tuesday: 150421 (1-2)


Conditioning:
Slow Run: 2-3 Miles (Stop when form/pace deteriorates)

Strength:
Work up to x4 @9 RPE (Fatigue Drop) 4-6%
Competition Back Squat:

Assistance A: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Front Squat:
Paused Back Squat:

Assistance B: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Bulgarian Split-Squat:
Front Squat:
Lunge:
Step-Up:

Assistance C: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
GLute-Hamstring Raise:
Hamstring Curl:

Monday: 150420 (1-1)


Strength:
Work up to x4 @9 RPE (Fatigue Drops) 4-6%
Competition Bench Press:

Assistance A: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
2-4 Board Bench Press:
Close-Grip Bench Press:
Floor Press:
Incline Bench Press:
Paused Bench Press:
Press:
Push Press:
Weighed Dip:

Assistance B: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Dumbbell Bench Press:
Incline Dumbbell Press:
Dumbbell Press:
Dumbbell Push Press:
Seated Dumbbell Press:

Assistance C: (Pick One)
Work up to x6-15 @8 RPE (Repeats) 4-6%
Cable Triceps Extension:
JM Press:
RS Press:
Triceps Pushdown: