Thursday: 070617 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

ME Upper: Find 1RM
Incline Bench Press

Assistance: 2-4 sets x 6-15+ reps
Triceps Exercise
Hamstrings Exercise

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Monday: 062617 (2-1)


Warm-up:

ME Upper: Find 1RM
Close-Grip Bench Press

Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise

Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR