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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Friday: 151030


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:
Long Run: 5-7 Miles (Stop when form/pace deteriorates)

Saturday: 151017


Primary Bench:
70-80%x3-6 (12-24 total reps)
Bench Press:

Secondary Bench: (Pick One)
70-80%x3-6 (12-24 total reps)
Close-Grip Incline Bench Press:
Press:
Push Press:

Conditioning: (Pick One)
Long Run: 5-7 Miles (Stop when form/pace deteriorates)
Steady-State Run: 3-5 Miles (Stop when form/pace deteriorates)

Saturday: 151010


Primary Bench:
70-80%x3-6 (12-24 total reps)
Bench Press:

Secondary Bench: (Pick One)
70-80%x3-6 (12-24 total reps)
Close-Grip Incline Bench Press:
Press:
Push Press:

Conditioning: (Pick One)
Long Run: 5-7 Miles (Stop when form/pace deteriorates)
Steady-State Run: 3-5 Miles (Stop when form/pace deteriorates)