Monday: 150504 (3-1)

Posted: May 1, 2015 in ME Lower
Tags: ,

ME Lower: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
Back Squat:
Deadlift:
Deficit Deadlift:
Front Squat:
Paused Back Squat:
Rack Pull:

Assistance: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
Back Squat:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Front Squat:
Paused Back Squat:
Paused Front Squat:
Reverse Lunge (Barbell or Dumbbell):
Romanian Deadlift:
Step-Up (Barbell or Dumbbell):
Stiff-Legged Deadlift:
Walking Lunge (Barbell or Dumbbell):

Optional Warm-up:
Easy Run: 1 Mile

Conditioning:
4-8x400m Intervals (1:1 rest) (Stop when form/pace deteriorates)

Optional Cooldown:
Recovery Run: 1 Mile

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Comments
  1. Paulo Santos says:

    ME Lower:
    Work up to x1 @10 RPE (Fatigue Drops) 4-6% of 3-5RM
    Box Squat (Regular): 95×5, 135×5, 185×5, 225×5, 245×3, 255×1, 265×1, 215x5x2

    Assistance:
    Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
    High-Bar Squat: 135×6, 165×6, 195×6, 185x6x1

    Warm-up:
    Easy Run: 1 Mile

    Conditioning:
    4-8x400m Intervals (1:1 rest) (Stop when form/pace deteriorates)
    8x400m

    Cooldown:
    Recovery Run: 1 Mile

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