Monday: 061917 (1-1)


Warm-up:

ME Upper: Find 1RM
Wide-Grip Bench Press

Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise

Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR

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Saturday: 061717 (1-6)


Warm-up:

Assistance 1a: 3-5 sets x 6-15+ reps
Unilateral Exercise

Assistance 1b: 3-5 sets x 6-15+ reps
Chest/Shoulders/Triceps Exercise

Assistance 2a: 2-4 sets x 6-15+ reps
Glutes/Hamstrings/Lower Back Exercise

Assistance 2b: 2-4 sets x 6-15+ reps
Chest/Shoulders Exercise

Assistance 3a: 1-3 sets x 6-15+ reps
Glutes/Hamstrings/Lower Back Exercise

Assistance 3b: 1-3 sets x 6-15+ reps
Chest/Shoulders Exercise

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Thursday: 061517 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

ME Upper: Find 1RM
Bench Press Exercise

Accessory 1a: 3-5 sets x 2-6+ reps
Quads/Glutes/Hamstrings/Lower Back Exercise

Accessory 1b: 3-5 sets x 2-6+ reps
Triceps/Shoulders Exercise

Accessory 1c: 3-5 sets x 6-15+ reps
Hamstrings Exercise

Accessory 1d: 3-5 sets x 6-15+ reps
Back Exercise

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Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

Post time per round to comments:

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