Posts Tagged ‘Intervals’

Wednesday: 052417

Posted: May 23, 2017 in Uncategorized
Tags:

Warm-up:

Intervals: 3-5 sets
81% of Max HR (Recover to 67% HR)
87% of Max HR (Recover to 67% HR)
92% of Max HR (Recover to 67% HR)

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Saturday: 052017

Posted: May 19, 2017 in Uncategorized
Tags:

Warm-up:

Intervals: 3-5 sets
81% of Max HR (Recover to 67% HR)
87% of Max HR (Recover to 67% HR)
92% of Max HR (Recover to 67% HR)


Primary Bench Assistance: (Pick One)
80-90%x2-4 (8-16 total reps)
Paused Bench Press:
Speed Bench (Chains):

Secondary Bench Assistance: (Pick One)
80-90%x2-4 (8-16 total reps)
2-4 Board Bench Press:
Floor Press:
Pin Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Tuesday: 150929

Posted: September 25, 2015 in Strength
Tags: , , ,

Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Tuesday: 150922

Posted: September 18, 2015 in Strength
Tags: , , ,

Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)