Monday: May 16, 2016 (2-1)


ME Upper: (Pick One) Find 1RM – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
Medium-Grip Bench Press:
Medium-Grip Incline Bench Press:
Press:
Push Press:
Seated Press:

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

Conditioning:
800m at mod pace, 45sec rest,
200m at fast pace, 2min rest,
600m at mod pace, 45sec rest,
200m at fast pace, 2min rest,
400m at mod pace, 45sec rest,
200m at fast pace, DONE!!
Total: 2400m

Workout Pacing: This pacing for this workout is programmed to be fast. The “fast” interval should be at your mile PR pace. The “mod/fast” intervals should be approximately 10-12sec/400m slower than the “fast” 400m intervals.

As example, an athlete with a 7min mile PR should target their fast intervals at 1:45/400m and their mod/fast intervals between 1:55-1:57/400m.

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