ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
Paused Bench Press:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:
Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Incline Fly:
5 sets: 300m, 100m easy jog, 100m sprint
Rest: 4min b/t sets
Workout Details: Run 300m, jog 100m, sprint 100m, rest 4min, repeat for a total of 5 sets.
Workout Pacing: The 300m intervals are at your mile PR pace. The 100m sprint times should be fast than your 400m PR pace. You pick your 100m easy jog pace.
Workout Focus: The purpose of this workout is learning to sprint while you’re tired