Thursday: 011917 (3-4)


Warm-up:

DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull Variation

ME Upper: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Bench Press Variation

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Push Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Squat Variation

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1 Comment

  1. Max Effort: (Pick One) Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
    Bench Press
    3 reps @95#
    3 reps @135#
    3 reps @165#
    3 reps @185#
    3 reps @210#
    1 rep @215#
    1 rep @220#
    1 rep @225#
    1 rep @235#
    1 rep @240#

    Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
    DB Incline Press
    3 sets x 8 reps @53# DB’s

    Dynamic Effort: 6-8 sets x 1 rep @6-7 RPE
    Speed Pull
    8 sets x 1 rep @195#

    Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
    Barbell Row
    3 sets x 8 reps @135#

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