Thursday: 052418 (2-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Close-Grip Bench Press –

Assistance: 2-4 sets x 6-15+ reps
Glute Hamstring Raise –

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Thursday: 051718 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Wide-Grip Bench Press –

Assistance: 2-4 sets x 6-15+ reps
Glute Hamstring Raise –

Thursday: 012518 (1-4)


Warm-up:

DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull (Bands)
Superset with Rows while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

ME Upper: Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Wide-Grip Bench Press
Superset with Lower Back 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
Chest

Tuesday: 011618 (1-2)


Warm-up:

DE Lower:
Speed Squat (Bands): 8-10 sets x 2 reps
Superset with Rows while warming up: 3 sets x 6-15 reps

ME Upper:
Close-Grip Bench Press: Find 1RM
Superset with Unilateral Leg Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Triceps
Burpee
Rest after each round

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