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

Monday: 061917 (1-1)


Warm-up:

ME Upper: Find 1RM
Wide-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

Thursday: 061517 (1-4)


Warm-up:

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

ME Upper: Find 1RM
Bench Press Exercise

Accessory 1a: 3-5 sets x 2-6+ reps
Quads/Glutes/Hamstrings/Lower Back Exercise

Accessory 1b: 3-5 sets x 2-6+ reps
Triceps/Shoulders Exercise

Accessory 1c: 3-5 sets x 6-15+ reps
Hamstrings Exercise

Accessory 1d: 3-5 sets x 6-15+ reps
Back Exercise

Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row

Thursday: 020917 (6-4)


Warm-up:

DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull Variation

ME Upper: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Bench Press Variation

Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Push Variation

Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Squat Variation