Wednesday: June 22, 2016 (3-3)


ME Upper: (Pick One) Find 1RM
2-4 Board Bench Press:
Close-Grip Bench Press:
Close-Grip Decline Bench Press:
Close-Grip Incline Bench Press:
Floor Press:
Pin Press:

Accessory A: (Pick One) Work up to a x2-6 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press:
Dip:
JM Press:
RS Press:

Accessory B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Chest-Supported Row:
Kroc Row:
Pendlay Row:
Pullup/Chinup:
Seated Cable Row:
Yates Row:

Assistance A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press:
Close-Grip Decline Bench Press:
Close-Grip Incline Bench Press:
Floor Press:

Assistance B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Face Pull:
Lat Pulldown:
Pullup/Chinup:
Face Pull:
Rear Delt Fly:
Shrug:
Upright Row:

Assistance C: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
JM Press:
RS Press:
Skullcrusher:
Tate Press:
Triceps Extension:
Triceps Pushdown:

Assistance D: Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bicep Curl:

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