Wednesday: April 13, 2016 (3-3)


ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
2-4 Board Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains):
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):
Press:
Push Press:
Seated Press:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dip:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell RS Press:
Dumbbell Seated Press:
JM Press:
RS Press:

Conditioning:
5x (400m fast 200m easy, 100m fast) w/ no rest b/t reps & 2min rest b/t sets

Workout Pacing:
400m & 100m at your mile PR pace
200m easy recovery jog in approximately the same time it took to complete the 400m interval.

Workout Details: Run 400m, jog 200m, run 100m, rest 2min, repeat for 4 additional rounds.

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