Monday: May 23, 2016 (3-1)


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

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

Conditioning:
300m at fast pace w/ 45sec rest
400m at fast/mod pace w/ 2min rest
500m at mod/fast pace w/ 2min rest
600m at moderate pace w/ 2min rest
500m at mod/fast pace w/ 2min rest
400m at fast/mod pace w/ 2min rest
300m at fast pace, Done!!
Total: 3000m

Workout Pacing:
300s at your mile PR pace or faster
400s at your mile PR pace plus ~2sec/100m
500s at your mile PR pace plus ~3sec/100m
600 at your mile PR pace plus ~4sec/100m

Example, an athlete with a 6:40 mile PR would target ~25sec/100m for their 300s, ~27sec/100m for their 400s, ~28sec/100m for their 500s, and ~29sec/100m for their 600.

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