Monday: 091817 (3-7)


Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Gymnastic/Weightlifting/Monostructural:
MetCon:

AMRAP 10:

5-10 Pullup
4 Press (80% of 1RM)
200m Run

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

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Monday: 140922 (3-1)


ME Upper: Find 1RM
Press:

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Conditioning:
1.5 Mile Recovery Run.

Post time to comments:

Tuesday: 140819 (2-2)


Olympic Weightlifting:
Hang Power Clean + Hang Clean (1+2): Work up to a Heavy 1-3 (#)
Press: Work up to a Heavy 1-3 (#)
Yates Row: Work up to a Heavy 1-3 (#)
Romanian Deadlift: Work up to a Heavy 1-3 (#)

Assistance:
Chinup: 3-5×5-12 (#)
Core: 3-5×10-20 (#)

Thursday: 140313 (3-4)


DE Upper:
Press (Regular, Push, or Seated): 60%x2x10 (#)
Drop Set: 72.5%x7x1 (#)

RE Upper:
Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#)
Bench Press (Flat, Incline, or Decline): 2×5-20 (#)

Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#)
Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, Kroc, or Seated Cable): 2×5-20 (#)

Conditioning:
1 Mile Race Pace Run.

Post time to comments:

Monday: 140303 (2-1)


HE Upper:
Press (Regular, Push, or Seated): 80%x3x3 (#)
Drop Set: 70%x8x1 (#)

RE Upper:
Close Grip Bench Press (Flat, 2-3 Board, Decline, Incline, or Floor): 2×5-20 (#)
Bench Press (Flat, Incline, or Decline): 2×5-20 (#)

Lat Pulldowns or Pullups (Regular, Close, Neutral, Reverse, or Wide Grip): 2×5-20 (#)
Rows (Barbell, Chest Supported, Dumbbell, Iso-Lateral, Kroc, or Seated Cable): 2×5-20 (#)

Conditioning:
1 Mile Recovery Run.

Post time to comments:

Friday: 130329 (3-1)


WEEK 3: Day: 1

ME Upper Body:
Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Assistance:
Chest/Shoulders Exercise: 2-3×5-20 (#)
Lats/Rear Delts Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.