Friday: July 29, 2016 (1-5)


Strength: Work up to a x5 @9 RPE
Deadlift:

Assistance A: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
Arched-Back Good Morning:
Block Pull:
Deficit Pull:
Opposite-Stance Pull:
Stiff-Legged Deadlift:

Assistance B: (Pick Two) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Barbell Curl:
Barbell Row:
EZ-Bar Curl:
Pendlay Row:
Yates Row:

Thursday: July 18, 2016 (1-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Wednesday: July 27, 2016 (1-3)


Strength: Work up to a x5 @9 RPE
Bench Press:

Assistance A: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Board Press:
Close-Grip Bench Press:
Incline Bench Press:
Paused Bench Press:
Press:
Touch-and-Go Bench Press:

Assistance B: (Pick Two) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Incline Bench Press:
JM Press:
Press:
Push Press:
Seated Press:
RS Press:

Tuesday: July 26, 2016 (1-2)


Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: July 25, 2016 (1-1)


Strength: Work up to a x5 @9 RPE
Back Squat:

Assistance A: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
Front Squat:
Paused Back Squat:

Assistance B: (Pick Two) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Bulgarian Split-Squat:
Reverse Lunge:
Romanian Deadlift:
Step-Up:
Stiff-Legged Deadlift:
Walking Lunge:

Saturday: July 23, 2016 (1-6)


Conditioning:
Part 1: Run 1x400m at an comfortable pace. Record your total time for this interval.

Warm-up: Complete all the leg swings, dynamic drills, and 2x100m stride outs.

Part 2: 3 sets of 2x800m w/ 1min rest between reps and 3min rest between sets.

Workout Pacing: Your Part 2 time for each 800m interval must be with +/-2sec of your Part 1 finishing pace. You are not allowed to look at your watch until after you complete the 800m interval. As example, if you complete your Part 1 400m interval in 1:45 then your target finish time for your Part 2 800m interval must be between 3:28 to 3:32.

Workout Focus: How well do you feel this easy to moderate pace without looking at your watch. Use your rate of breathing to find your pace.

Friday: July 22, 2016 (1-5)


DE Lower: (Pick One) 70%x2x12-24
Speed Squat (Bands or Chains):

Accessory: (Pick One) 70%x1x8-15
Speed Pull (Bands or Chains):

Assistance A: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Arched-Back Good Morning:
Romanian Deadlift:
Seated Good Morning:
Stiff-Legged Deadlift:

Assistance B: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Bulgarian-Split Squat:
Front Squat:
Reverse Lunge:
Step-Up:
Walking Lunge: