Monday: July 4, 2016 (1-1)


ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Close-Grip Bench Press:
Close-Grip Decline Bench Press:
Close-Grip Incline Bench Press:
Floor Press:
Medium-Grip Bench Press:
Medium-Grip Decline Bench Press:
Medium-Grip Incline Bench Press:
Paused Bench Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:
Wide-Grip Decline Bench Press:
Wide-Grip Incline Bench Press:

Accessory A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bench Press:
Dip:
Incline Bench Press:
Press:
Push Press:
Seated 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
Chest Fly:
Dumbbell Complex:
Front Raise:
Side Raise:

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:

Conditioning:
Part 1:
2x (300m fast, no rest, 200m sprint)
Rest: 8min rest after each 500m set

Part 2:
8x200m with 1min rest between reps

Workout Details: Run 300m, sprint 200m, rest 8min, run 300m, sprint 200m, rest 8min, run 200m, rest 1min….run 200m. Done!!

Expect you legs to be tired very tired starting Part 2. Hit your opening 200 at your mile PR pace. Make every effort to hang onto this same pace for all 8 reps. YOU WILL STOP THIS WORKOUT ONCE YOU ARE UNABLE TO MAINTAIN THIS PACE.

Workout Pacing:
Part 1:
The targeted pace for your 300m intervals must be equal to or faster than your mile PR pace. After finishing your opening 300m, you must increase your speed to 100% max effort for the final 200m.

Part 2:
200m at 1-mile pace

Workout Focus:
The core of this workout is 2x500m intervals. However, 100% of your focus is on the final 200m. This final 200m must be at max effort.

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