Thursday: 033017 (1-4)


Warm-up:

Primary Squat Assistance: 3-6 Reps x 12-24 Total Reps
Tempo Squat

Primary Bench Assistance: 3-6 Reps x 12-24 Total Reps
Touch-n-Go Bench Press

Secondary Bench Assistance: 3-6 Reps x 12-24 Total Reps
Floor Press

Primary Deadlift Assistance: 3-6 Reps x 12-24 Total Reps
Deficit Deadlift

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Wednesday: 151028


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)