Thursday: 150806


DE Upper: (9 sets of 3 reps @40%)
Speed Bench (Bands Down or Chains):

Assistance A: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:
Weighted Dip (Regular or Ring):

Assistance B: Pick One (3-5 sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Warm-Up:
1/2-1 Mile Easy Run

Conditioning:
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Cooldown:
1/2-1 Mile Easy Run

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