Monday: May 2, 2016 (3-1)


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:
2 sets:
1200m at mod pace, 400m at fast, 800m at moderate/fast pace) w/ 3min rest b/t reps & sets.
Total: 4800m

Workout Details: Run 1200m, rest 3min, run 400m, rest, 3min, run 800m rest 3min, repeat 1 add’l round.

Workout Pacing: The 400s are at your mile PR pace. The 1200s are slightly slower than your 400s. The 800s should be paced at a pace between 1200m and your 400m speeds.

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