Monday: 030716 (3-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press (Bands or Chains Optional):
1-3 Count Paused Close-Grip Bench Press (Bands or Chains Optional):
1-3 Count Paused Wide-Grip Bench Press (Bands or Chains Optional):
2-4 Board Bench Press (Bands or Chains Optional):
2-4 Board Close-Grip Bench Press (Bands or Chains Optional):
2-4 Board Wide-Grip Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains Optional):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):
Close-Grip Pin Press (Bands or Chains Optional):
Floor Press (Bands or Chains Optional):
Incline Bench Press:
Pin Press (Bands or Chains Optional):
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press (Bands or Chains Optional):
Wide-Grip Floor Press (Bands or Chains Optional):
Wide-Grip Incline Bench Press (Bands or Chains Optional):
Wide-Grip Pin Press (Bands or Chains Optional):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Barbell or Dumbbell):
Close-Grip Bench Press (Barbell or Dumbbell):
Close-Grip Floor Press (Barbell or Dumbbell):
Close-Grip Incline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):
JM Press:
Press (Barbell or Dumbbell):
Push Press (Barbell or Dumbbell):
Seated Press (Barbell or Dumbbell):
Tate Press:
Weighted Dip:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

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Monday: 022916 (2-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press (Bands or Chains Optional):
1-3 Count Paused Close-Grip Bench Press (Bands or Chains Optional):
1-3 Count Paused Wide-Grip Bench Press (Bands or Chains Optional):
2-4 Board Bench Press (Bands or Chains Optional):
2-4 Board Close-Grip Bench Press (Bands or Chains Optional):
2-4 Board Wide-Grip Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains Optional):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):
Close-Grip Pin Press (Bands or Chains Optional):
Floor Press (Bands or Chains Optional):
Incline Bench Press:
Pin Press (Bands or Chains Optional):
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press (Bands or Chains Optional):
Wide-Grip Floor Press (Bands or Chains Optional):
Wide-Grip Incline Bench Press (Bands or Chains Optional):
Wide-Grip Pin Press (Bands or Chains Optional):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Barbell or Dumbbell):
Close-Grip Bench Press (Barbell or Dumbbell):
Close-Grip Floor Press (Barbell or Dumbbell):
Close-Grip Incline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):
JM Press:
Press (Barbell or Dumbbell):
Push Press (Barbell or Dumbbell):
Seated Press (Barbell or Dumbbell):
Tate Press:
Weighted Dip:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 022216 (1-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press (Bands or Chains Optional):
1-3 Count Paused Close-Grip Bench Press (Bands or Chains Optional):
1-3 Count Paused Wide-Grip Bench Press (Bands or Chains Optional):
2-4 Board Bench Press (Bands or Chains Optional):
2-4 Board Close-Grip Bench Press (Bands or Chains Optional):
2-4 Board Wide-Grip Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains Optional):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):
Close-Grip Pin Press (Bands or Chains Optional):
Floor Press (Bands or Chains Optional):
Incline Bench Press:
Pin Press (Bands or Chains Optional):
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press (Bands or Chains Optional):
Wide-Grip Floor Press (Bands or Chains Optional):
Wide-Grip Incline Bench Press (Bands or Chains Optional):
Wide-Grip Pin Press (Bands or Chains Optional):

Assistance: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Barbell or Dumbbell):
Close-Grip Bench Press (Barbell or Dumbbell):
Close-Grip Floor Press (Barbell or Dumbbell):
Close-Grip Incline Bench Press (Barbell or Dumbbell):
Incline Bench Press (Barbell or Dumbbell):
JM Press:
Press (Barbell or Dumbbell):
Push Press (Barbell or Dumbbell):
Seated Press (Barbell or Dumbbell):
Tate Press:
Weighted Dip:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 011116 (3-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 010416 (2-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 122815 (1-1)


ME Upper: Pick One (Find 1RM – Drop Sets: 2-4 Sets of 2-6 Reps)
1-3 Count Paused Bench Press:
2-4 Board Bench Press:
Bench Press (Touch and Go):
Close-Grip Bench Press:
Floor Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:

RE Upper:
Assistance A1: Pick One (2-4 Sets of 6-15 Reps)
Bench Press (Touch and Go):
Dumbbell Bench Press:
Dumbbell Fly:
Dumbbell Incline Bench Press:
Dumbbell Incline Fly:
Wide-Grip Bench Press:

Assistance A2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Row:
Chest-Supported Row:
Dumbbell Row:
Kroc Row:
Pendlay Row:
Yates Row:

Assistance B1: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B2: Pick One (2-4 Sets of 6-15 Reps)
Dumbbell Rear Delt Fly:
Pullup/Chinup:

Assistance C1: Pick One (2-4 Sets of 6-15 Reps)
Close-Grip Bench Press:
Close-Grip Incline Bench Press:
Dumbbell JM Press:
Dumbbell RS Press:
Dumbbell Tate Press:
JM Press:
Weighted Dip:

Assistance C2: Pick One (2-4 Sets of 6-15 Reps)
Barbell Curl:
Dumbbell Concentration Curl:
Dumbbell Curl:

Conditioning: (Pick One)
Hills: 45-90 seconds (1:2 rest) (Stop when form/pace deteriorates)
Speed Workouts: 400-1600m (1:2 rest) (Stop when form/pace deteriorates)
Sprint Workouts: 100-600m (1:2 rest) (Stop when form/pace deteriorates)
Strides: 50-200m (1:2 rest) (Stop when form/pace deteriorates)

Monday: 150720


ME Lower: (Pick One) Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Above Parallel Box Squat:
Below Parallel Box Squat:
Deadlift:
Deficit Deadlift:
Front Squat:
Good Morning:
High-Bar Squat:
Low-Bar Squat:
Rack Pull:
Sumo Deadlift:
Sumo Deficit Deadlift:
Sumo Rack Pull:

Accessory: Pick One (3-5 sets of 6-15 reps)
Arched-Back Good Morning:
Front Squat:
Good Morning:
High-Bar Squat:
Reverse Hyperextension:
Romanian Deadlift:
Seated Good Morning:
Speed Pull (Conventional or Sumo) (Work up to x1 @7 RPE (Repeat) 4-6% Fatigue):
Stiff-Legged Deadlift:

Assistance: Pick One (3-5 sets of 6-15 reps)
45-Degree Hyperextension:
Banded Good Morning:
Bulgarian-Split Squat (Barbell or Dumbbell):
Forward Lunge (Barbell or Dumbbell):
Glute-Hamstring Raise:
Hamstring Curl:
Pull-Through:
Reverse Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Walking Lunge (Barbell or Dumbbell):

Warm-Up:
1 Mile Easy Run

Conditioning: (Pick One)
Hills: 6-10 (Walk back to starting position) (Stop when form/pace deteriorates)
Intervals: 8-12x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)

Cooldown:
1 Mile Easy Run