Friday: 141226 (4-5)


DE Upper: Pick One
Paused Bench Press (Regular, Bands down, or Chains) (9 sets of 3 reps):
Speed Bench Press (Regular, Bands down, or Chains) (9 sets of 3 reps):
Speed Floor Press (Regular, Bands down, or Chains) (9 sets of 3 reps):

Assistance A: Pick Three
Dumbbell Bench Press (Decline, Flat, or Incline) (3-4 sets of 6-15 reps):
Dumbbell Press (Seated or Standing) (3-4 sets of 6-15 reps):
Dumbbell Fly (Decline, Flat, or Incline) (1-2 sets of 6-15 reps):
Dumbbell Front and Side Raise (1-2 sets of 6-15 reps):
Dumbbell Rear Delt Fly (1-2 sets of 6-15 reps):

Assistance B: Pick One
Banded Triceps Pushdown (3-4 sets of 6-15 reps):
Dumbbell Rollback (3-4 sets of 6-15 reps):
Dip (Regular or Ring) (3-4 sets of 6-15 reps):
Triceps Extension (3-4 sets of 6-15 reps):

Conditioning:
Recovery Run: 30 minutes

Post distance to comments:

Thursday: 141225 (4-4)


DE Lower: Pick Two
Paused Back Squat (Regular, Bands down, or Chains) (10 sets of 2 reps):
Speed Back Squat (Regular, Bands down, or Chains) (10 sets of 2 reps):
Speed Box Squat (Regular, Bands down, or Chains) (10 sets of 2 reps):
Conventional Speed Pull (Regular, Bands down, or Chains) (6 sets of 1 rep):
Sumo Speed Pull (Regular, Bands down, or Chains) (6 sets of 1 rep):

Assistance A: Pick Two
Back Squat (3-4 sets of 6-15 reps):
Barbell Lunge (3-4 sets of 6-15 reps):
Front Squat (3-4 sets of 6-15 reps):
Glute-Hamstring Raise (3-4 sets of 6-15 reps):
Good Morning (3-4 sets of 6-15 reps):
Hamstring Curl (3-4 sets of 6-15 reps):
Romanian Deadlift (3-4 sets of 6-15 reps):
Seated Good Morning (3-4 sets of 6-15 reps):
Stiff-Legged Deadlift (3-4 sets of 6-15 reps):

Assistance B: Pick Two
Barbell Row (3-4 sets of 6-15 reps):
Chest-Supported Row (3-4 sets of 6-15 reps):
Dumbbell Row (3-4 sets of 6-15 reps):
Lat Pulldown (3-4 sets of 6-15 reps):
Kroc Row (3-4 sets of 6-15 reps):
Pendlay Row (3-4 sets of 6-15 reps):
Pullup/Chinup (3-4 sets of 6-15 reps):
Yates Row (3-4 sets of 6-15 reps):
Bicep Curl (Barbell, Dumbbell, or EZ-Bar) (3-4 sets of 6-15 reps):

Tuesday: 141223 (4-2)


ME Upper: Pick One
Bench Press (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Bench Press Lockout (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Board Bench Press (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Decline Bench Press (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Floor Press (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Incline Bench Press (Close-Grip, Medium-Grip, or Wide-Grip) (Find 1RM):
Press (Seated or Standing) (Find 1RM):

Assistance: Pick One
JM Press (3-4 sets of 6-15 reps):
RS Press (3-4 sets of 6-15 reps):
Weighted Dip (Regular or Ring) (3-4 sets of 6-15 reps):

Monday: 141222 (4-1)


ME Lower: Pick One
Box Squat (Close Stance, Medium Stance, or Wide Stance) (Find 1RM):
Conventional Deadlift (Deficit or Rack Pull) (Find 1RM):
Sumo Deadlift (Deficit or Rack Pull) (Find 1RM):

Assistance: Pick One
Barbell Row (3-4 sets of 6-15 reps):
Chest-Supported Row (3-4 sets of 6-15 reps):
Dumbbell Row (3-4 sets of 6-15 reps):
Front Squat (3-4 sets of 6-15 reps):
Good Morning (3-4 sets of 6-15 reps):
Kroc Row (3-4 sets of 6-15 reps):
Lat Pulldown (3-4 sets of 6-15 reps):
Pendlay Row (3-4 sets of 6-15 reps):
Pullup/Chinup (3-4 sets of 6-15 reps):
Romanian Deadlift (3-4 sets of 6-15 reps):
Seated Good Morning (3-4 sets of 6-15 reps):
Stiff-Legged Deadlift (3-4 sets of 6-15 reps):
Yates Row (3-4 sets of 6-15 reps):

Conditioning:
Intervals: 6x400m @ 1-mile race pace (1:00 minute jog recovery)

Post pace to comments:

Friday: 141219 (3-5)


DE Upper: Pick One
Paused Bench Press (Regular, Bands down, or Chains) (9 sets of 3 reps):
Speed Bench Press (Regular, Bands down, or Chains) (9 sets of 3 reps):
Speed Floor Press (Regular, Bands down, or Chains) (9 sets of 3 reps):

Assistance A: Pick Three
Dumbbell Bench Press (Decline, Flat, or Incline) (3-4 sets of 6-15 reps):
Dumbbell Press (Seated or Standing) (3-4 sets of 6-15 reps):
Dumbbell Fly (Decline, Flat, or Incline) (1-2 sets of 6-15 reps):
Dumbbell Front and Side Raise (1-2 sets of 6-15 reps):
Dumbbell Rear Delt Fly (1-2 sets of 6-15 reps):

Assistance B: Pick One
Banded Triceps Pushdown (3-4 sets of 6-15 reps):
Dumbbell Rollback (3-4 sets of 6-15 reps):
Dip (Regular or Ring) (3-4 sets of 6-15 reps):
Triceps Extension (3-4 sets of 6-15 reps):

Conditioning:
Recovery Run: 30 minutes

Post distance to comments: