Thursday: 150903


Prime Bench Assist:
80-90%x2-4 (8-16 total reps)
2-Count Paused Bench Press:

Secondary Bench Assist:
80-90%x2-4 (8-16 total reps)
Floor Press:

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

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

Saturday: 150829


Strength: (Pick One) 60-70%x4-8 (16-32 total reps)
Back Squat:
Front Squat:

Assistance: (Pick One) 60-70%x4-8 (16-32 total reps)
Arched-Back Good Morning:
Deadlift:
Deficit Deadlift:
Rack Pull:
Romanian Deadlift:
Stiff-Legged Deadlift:

Conditioning:
Long Run: 5-7 Miles (Stop when form/pace deteriorates)

Friday: 150828


Strength: (Pick One) 60-70%x4-8 (16-32 total reps)
Bench Press:
Close-Grip Bench Press:
Incline Bench Press:
Press:
Wide-Grip Bench Press:

Assistance A: (Pick One) 60-70%x4-8 (16-32 total reps)
Barbell RS Press:
JM Press:
Weighted Dip:
Weighted Ring Dip:

Assistance B: (Pick One) 60-70%x4-8 (16-32 total reps)
Barbell Row:
Chinup:
Neutral-Grip Pullup:
Pendlay Row:
Pullup:
Yates Row: