Sunday: 031316 (3-7)


Conditioning: (Pick One)
Easy Run: 15-45 minutes (Stop when form/pace deteriorates)
Long Run: 1-3.5 hours (Stop when form/pace deteriorates)
Recovery Run: 15-90 minutes (Stop when form/pace deteriorates)

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Monday: 150803


ME Upper: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps)
2-4 Board Bench Press:
Close-Grip Bench Press:
Decline Bench Press:
Floor Press:
Incline Bench Press:
Paused Bench Press:
Press:
Wide-Grip Bench Press (Find 6RM – Drop Sets: 2-3 sets of 6 reps):

Assistance A: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:
Weighted Dip (Regular or Ring):

Assistance B: Pick One (3-5 sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Conditioning:
Easy Run: 2-3 Miles (Stop when form/pace deteriorates)

Monday: 150727


ME Upper: Pick One (Find 1RM – Drop Sets: 2-3 sets of 2-6 reps)
2-4 Board Bench Press:
Close-Grip Bench Press:
Decline Bench Press:
Floor Press:
Incline Bench Press:
Paused Bench Press:
Press:
Wide-Grip Bench Press (Find 6RM – Drop Sets: 2-3 sets of 6 reps):

Assistance A: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Triceps Pushdown:
Weighted Dip (Regular or Ring):

Assistance B: Pick One (3-5 sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Conditioning:
Easy Run: 2-3 Miles (Stop when form/pace deteriorates)

Wednesday: 150506 (3-3)


ME Upper: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
2-4 Board Bench Press:
Bench Press:
Bench Press Lockout:
Floor Press:
Incline Bench Press:
Paused Bench Press:

Assistance: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
Close-Grip 2-4 Board Bench Press:
Close-Grip Bench Press:
Close-Grip Bench Press Lockout:
Close-Grip Floor Press:
Close-Grip Incline Bench Press:
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):

Conditioning:
Easy Run: 2-3 Miles (Stop when form/pace deteriorates)

Wednesday: 150429 (2-3)


ME Upper: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
2-4 Board Bench Press:
Bench Press:
Bench Press Lockout:
Floor Press:
Incline Bench Press:
Paused Bench Press:

Assistance: (Pick One)
Work up to x2-6 @9 RPE (Fatigue Drops) 4-6%
Close-Grip 2-4 Board Bench Press:
Close-Grip Bench Press:
Close-Grip Bench Press Lockout:
Close-Grip Floor Press:
Close-Grip Incline Bench Press:
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):

Conditioning:
Easy Run: 2-3 Miles (Stop when form/pace deteriorates)