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
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)
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: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Warm-up:
Medium Intervals: 30-45 minutes (Using Polar App)
Warm-up to top of Green Zone (Recover to top of Blue Zone)
Sprint to top of Yellow Zone (Recover to top of Blue Zone)
Warm-up:
ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Warm-up:
Fast Intervals: 20-30 minutes (Using Polar App)
Warm-up to top of Green Zone (Recover to top of Blue Zone)
Sprint to top of Red Zone (Recover to top of Blue Zone)
Warm-up:
ME Lower: Find 1RM
Box Squat (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Warm-up:
Slow Intervals: 12-24 sets
87% of Max HR (Recover to 74% of Max HR)
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
