Rest.
Saturday: 070117 (2-6)
Warm-up:
Slow Intervals:
81% of Max HR – Recover to 67% HR
Friday: 063017 (2-5)
Warm-up:
ME Lower: Find 1RM
Front Squat
Assistance: 3-5 sets x 6-15+ reps
Hamstrings Exercise
Glutes/Hamstrings/Lower Back Exercise
Core Exercise
Thursday: 062917 (2-4)
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands or Chains Optional)
Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise
Wednesday: 062817 (2-3)
Warm-up:
Medium Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
87% of Max HR – Recover to 67% HR
Tuesday: 062717 (2-2)
Warm-up:
DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)
DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)
Assistance: 3-5 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Monday: 062617 (2-1)
Warm-up:
ME Upper: Find 1RM
Close-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
Saturday: 062417 (1-6)
Warm-up:
Slow Intervals:
81% of Max HR – Recover to 67% HR
Friday: 062317 (1-5)
Warm-up:
ME Lower: Find 1RM
Box Squat
Assistance: 3-5 sets x 6-15+ reps
Hamstrings Exercise
Glutes/Hamstrings/Lower Back Exercise
Core Exercise
