Monday: July 18, 2016 (1-1)


ME Upper: Work up to a x5 @9 RPE
Bench Press:

Accessory: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Board Press:
Close-Grip Bench Press:
Incline Bench Press:
Paused Bench Press:
Press:
Touch-and-Go Bench Press:

Assistance A: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Incline Bench Press:
JM Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Pendlay Row:
Yates Row:

Conditioning:
500m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
3min rest
400m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
3min rest
300m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
Done!!

Workout Pacing: This workout has 2 paces. Your 500, 400, and 300m intervals are all at your 1-mile PR pace. As example, at athlete with an 8min 1-mile PR would target 2:30 for their 500, 2:00 for their 400, and 1:30 for their 300 meter intervals. All the 100s are at your 400m PR pace or faster.

Workout Focus: All your attention should be on these VERY fast 100m intervals. Use this workout to train your body how to recruit fast twitch fibers while fatigued

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