WEEK 4: Day: 5
DE Upper Body:
Speed Bench: 9×3 (#)
Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Choose one of the Following Options:
Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
or:
MetCon:
Alternating Tabata’s:
Stict Pullups
Dips
Wall Ball Throws 20/14#
Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)
See EXERCISE PAGE for list of Assistance Exercises.
WEEK 4: Day: 5
DE Upper Body:
Speed Bench: 9×3 (95#)
Accessory:
Dumbbell RS Press: Work up to a Heavy 6 (60#)
Yates Rows: Work up to a Heavy 6 (155#)
MetCon:
Alternating Tabata’s:
Stict Pullups: 4 reps
Ring Dips: 5 reps
Wall Ball Throws 20#: 8 reps
Assistance:
Cable Rear Delt Flies: 3×12 (15#)
EZ-Bar Curls: 3×12 (65#)