Thursday: 051718 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

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

Assistance: 2-4 sets x 6-15+ reps
Glute Hamstring Raise –

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Friday: 050418 (3-5)


Warm-up:

DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)

DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
AB Crunch –

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: 110717 (1-2)


Warm-up:

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

Weightlifting:
Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 50%x2x10

MetCon:
3 RFT:

Barbell Complex (Barbell Row + Hang Power Clean + Front Squat + Push Press)
Hamstring Curl

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