Wednesday: 041818 (1-3)


Warm-up:

ME Upper: Find 1RM
Bench Press (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
Triceps Exercise
Back Exercise

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Thursday: 012518 (1-4)


Warm-up:

DE Lower: Work up to x1 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Pull (Bands)
Superset with Rows while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

ME Upper: Work up to x2-6 @9 RPE (Load Drop) 4-6% Fatigue
Wide-Grip Bench Press
Superset with Lower Back Exercise while warming up (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)

Assistance: (Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue)
Core
Pullup
Chest

Tuesday: 011618 (1-2)


Warm-up:

DE Lower:
Speed Squat (Bands): 8-10 sets x 2 reps
Superset with Rows while warming up: 3 sets x 6-15 reps

ME Upper:
Close-Grip Bench Press: Find 1RM
Superset with Unilateral Leg Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Triceps
Burpee
Rest after each round

Post time to comments:

Monday: 111317 (2-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

ME Upper:
3-Board Bench Press: Find 1RM

MetCon:
3 RFT:

Pullup
3 Snatch Complex (Power Snatch + Overhead Squat + Snatch-Grip Push Press)

Post time to comments:

Monday: 110617 (1-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Snatch: 75%x2x10

ME Upper:
Wide-Grip Bench Press: Find 1RM

MetCon:
3 RFT:

200m Run
Pullup
Ring Dip

Post time to comments:

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