Sunday: 150809


Warm-Up:
1/2-1 Mile Easy Run

Conditioning: (Pick One)
Intervals: 4-6x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Intervals: 3-5x800m (400m slow run in between Intervals) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

Friday: 150807


ME Lower: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps):
Above Parallel Box Squat:
Front Squat:
Good Morning (Find 3RM – Drop Sets: 2-3 sets of 4-6 reps):
High-Bar Squat:
Rack Pull:

Accessory: Pick One (3-5 sets of 5-20 reps)
Arched-Back Good Morning:
Front Squat:
Good Morning:
High-Bar Squat:
Reverse Hyperextension:
Romanian Deadlift:
Seated Good Morning:
Speed Pull (Conventional or Sumo) (Work up to x1 @7 RPE (Repeat) 4-6% Fatigue):
Stiff-Legged Deadlift:

Assistance: Pick One (3-5 sets of 5-20 reps)
45-Degree Hyperextension:
Banded Good Morning:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Glute-Hamstring Raise:
Hamstring Curl:
Pull-Through:
Reverse Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Walking Lunge (Barbell or Dumbbell):

Warm-Up:
1/2-1 Mile Easy Run

Conditioning: (Pick One)
Hills: 6-10 (Walk back to starting position) (Stop when form/pace deteriorates)
Intervals: 8-12x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

Thursday: 150806


DE Upper: (9 sets of 3 reps @40%)
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:
Weighted Dip (Regular or Ring):

Assistance A: Pick One (3-5 sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Assistance B: Pick One (3-5 sets of 5-20 reps)
Dumbbell Bench Press (Flat or Incline):
Dumbbell Complex (Front, Side, and Rear Delts):
Dumbbell Press (Push, Standing, or Seated):

Tuesday: 150804


DE Lower: (10 sets of 2 reps @55%)
Speed Box Squat (Bands Down or Chains):

Accessory: (8 sets of 1 rep @55%)
Speed Pull (Bands Down or Chains):

Assistance: Pick One (3-5 sets of 5-20 reps)
45-Degree Hyperextension:
Banded Good Morning:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Glute-Hamstring Raise:
Hamstring Curl:
Pull-Through:
Reverse Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Walking Lunge (Barbell or Dumbbell):

Monday: 150803


ME Upper: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps):
Bench Press (Paused):
Bench Press (Touch-and-Go):
Decline Bench Press:
Incline Bench Press:
Wide-Grip Bench Press (6RM – Drop Sets: 2-3 sets of 6 reps):

Accessory: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:
Weighted Dip (Regular or Ring):

Assistance A: Pick One (3-5 sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Assistance B: Pick One (3-5 sets of 5-20 reps)
Dumbbell Bench Press (Flat or Incline):
Dumbbell Complex (Front, Side, and Rear Delts):
Dumbbell Press (Push, Standing, or Seated):

Sunday: 150802


Warm-Up:
1/2-1 Mile Easy Run

Conditioning: (Pick One)
Intervals: 4-6x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Intervals: 3-5x800m (400m slow run in between Intervals) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

Friday: 150731


ME Lower: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps):
Below Parallel Box Squat:
Deficit Deadlift:
Opposite-Stance Deadlift:
Paused Back Squat:

Accessory: Pick One (3-5 sets of 5-20 reps)
Arched-Back Good Morning:
Front Squat:
Good Morning:
High-Bar Squat:
Reverse Hyperextension:
Romanian Deadlift:
Seated Good Morning:
Speed Pull (Conventional or Sumo) (Work up to x1 @7 RPE (Repeat) 4-6% Fatigue):
Stiff-Legged Deadlift:

Assistance: Pick One (3-5 sets of 5-20 reps)
45-Degree Hyperextension:
Banded Good Morning:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Glute-Hamstring Raise:
Hamstring Curl:
Pull-Through:
Reverse Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Walking Lunge (Barbell or Dumbbell):

Warm-Up:
1/2-1 Mile Easy Run

Conditioning: (Pick One)
Hills: 6-10 (Walk back to starting position) (Stop when form/pace deteriorates)
Intervals: 8-12x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run