Monday: May 9, 2016 (1-1)


ME Upper: (Pick One) Find 1RM – Load Drop x2-6 @8 RPE (Repeat) 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
Barbell Row:
Pullup/Chinup:

Conditioning:
2 rounds:
400m at moderate pace,
2min rest
400m at mod/fast pace,
2min rest
400m at mod/fast pace,
2min rest
400m at fast pace

Rest between rounds: 2min

Total: 3200m

Workout Pacing: The “fast” interval should be at your mile PR pace. The “mod/fast” intervals should be 2-3sec slower than the “fast” intervals.

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