Friday: 150130


DE Upper: Work up to 9×3 @7 RPE (Repeats) 4-6%
Speed Bench (Regular, Bands Down, Bands Up, or Chains):

Assistance A: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Close-Grip Bench Press:
Close-Grip Floor Press:
Close-Grip Incline Bench Press:
Close-Grip Pin Press:

Assistance B: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Incline Bench Press:
Press:
Push Press:
Seated Press:

Wednesday: 150128


ME Lower: (Pick One) Work up to x1 @9 RPE (Fatigue Drop) 4-6%
Box Squat (Regular, Bands Down, Bands Up, or Chains):
Deadlift (Regular, Bands Down, Bands Up, or Chains):

Assistance A: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Back Squat:
Deficit Deadlift:
Front Squat:
Paused Back Squat:
Paused Front Squat:
Rack Pull:

Assistance B: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Good Morning:
Pendlay Row:
Romanian Deadlift:
Stiff-Legged Deadlift:
Weighed Chinup/Phillip:
Yates Row:

Conditioning: Pick One
Intervals: 8x200m
Intervals: 4x400m
Intervals: 2x800m
Sprints: 8×25-50m
Row: 3x500m
Airdyne Sprints: (10 seconds on/20 seconds off x 10)
Airdyne Sprints: (20 seconds on/40 seconds off x 5)

Monday: 150126


ME Upper: (Pick One) Work up to x1 @9 RPE (Fatigue Drop) 4-6%
2-4 Board Bench Press (Regular, Bands Down, Bands Up, or Chains):
Bench Press (Regular, Bands Down, Bands Up, or Chains):
Floor Press (Regular, Bands Down, Bands Up, or Chains):

Assistance A: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
JM Press:
RS Press:
Weighed Dip:

Assistance B: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Bench Press (Touch and Go):
Paused Bench Press:

Conditioning: Pick One
Intervals: 8x200m
Intervals: 4x400m
Intervals: 2x800m
Sprints: 8×25-50m
Row: 3x500m
Airdyne Sprints: (10 seconds on/20 seconds off x 10)
Airdyne Sprints: (20 seconds on/40 seconds off x 5)

Friday: 150123


DE Upper: Work up to 9×3 @7 RPE (Repeats) 4-6%
Speed Bench (Regular, Bands Down, Bands Up, or Chains):

Assistance A: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Close-Grip Bench Press:
Close-Grip Floor Press:
Close-Grip Incline Bench Press:
Close-Grip Pin Press:

Assistance B: (Pick One) Work up to x2-8 @9 RPE (Fatigue Drop) 4-6%
Incline Bench Press:
Press:
Push Press:
Seated Press: