Sunday: 042218 (1-7)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Shoulders Exercise
Back Exercise

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Saturday: 042118 (1-6)


Warm-up:

Slow Intervals: 45-60 minutes (Using Polar App)
Warm-up to top of Green Zone (Recover to top of Blue Zone)
Sprint to top of Green Zone (Recover to top of Blue Zone)

Friday: 030218 (4-5)


Warm-up:

Primary Squat: 75% x 3-6 reps x 12-24 total reps
Front Squat

Primary Bench: 75% x 3-6 reps x 12-24 total reps
Close-Grip Bench Press

Secondary Bench: 75% x 3-6 reps x 12-24 total reps
RS Press

Primary Deadlift: 75% x 3-6 reps x 12-24 total reps
Romanian Deadlift