Monday: 030716 (3-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press (Bands or Chains Optional):
1-3 Count Paused Close-Grip Bench Press (Bands or Chains Optional):
1-3 Count Paused Wide-Grip Bench Press (Bands or Chains Optional):
2-4 Board Bench Press (Bands or Chains Optional):
2-4 Board Close-Grip Bench Press (Bands or Chains Optional):
2-4 Board Wide-Grip Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains Optional):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):
Close-Grip Pin Press (Bands or Chains Optional):
Floor Press (Bands or Chains Optional):
Incline Bench Press:
Pin Press (Bands or Chains Optional):
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press (Bands or Chains Optional):
Wide-Grip Floor Press (Bands or Chains Optional):
Wide-Grip Incline Bench Press (Bands or Chains Optional):
Wide-Grip Pin Press (Bands or Chains Optional):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Barbell or Dumbbell):
Close-Grip Bench Press (Barbell or Dumbbell):
Close-Grip Floor Press (Barbell or Dumbbell):
Close-Grip Incline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):
JM Press:
Press (Barbell or Dumbbell):
Push Press (Barbell or Dumbbell):
Seated Press (Barbell or Dumbbell):
Tate Press:
Weighted Dip:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

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)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s