Monday: 041618 (1-1)


Warm-up:

ME Lower: Find 1RM
Box Squat (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise

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Tuesday: 012318 (1-2)


Warm-up:

DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench (Bands)
Superset with Row while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

ME Lower: Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Box Squat
Superset with Chest Exercise while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

Assistance: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Core
Pullup
Hamstring

Friday: 011918 (1-5)


Warm-up:

DE Upper:
Speed Bench (Bands): 8-10 sets x 3 reps
Superset with Pullups while warming up: 3 sets x 6-15 reps

ME Lower:
Deadlift: Find 1RM
Superset with Chest Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Lower Back
Burpee
Rest after each round

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Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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