Monday: July 18, 2016 (1-1)


ME Upper: Work up to a x5 @9 RPE
Bench Press:

Accessory: (Pick One) Work up to a x4 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Board Press:
Close-Grip Bench Press:
Incline Bench Press:
Paused Bench Press:
Press:
Touch-and-Go Bench Press:

Assistance A: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Incline Bench Press:
JM Press:
Press:
Push Press:
RS Press:
Seated Press:

Assistance B: (Pick One) Work up to a x10 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Pendlay Row:
Yates Row:

Conditioning:
500m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
3min rest
400m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
3min rest
300m at your 1-mile PR pace
1min rest
100m at your 400m PR pace or faster
Done!!

Workout Pacing: This workout has 2 paces. Your 500, 400, and 300m intervals are all at your 1-mile PR pace. As example, at athlete with an 8min 1-mile PR would target 2:30 for their 500, 2:00 for their 400, and 1:30 for their 300 meter intervals. All the 100s are at your 400m PR pace or faster.

Workout Focus: All your attention should be on these VERY fast 100m intervals. Use this workout to train your body how to recruit fast twitch fibers while fatigued

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Monday: July 4, 2016 (1-1)


ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load Drop) 4-6% Fatigue
2-4 Board Bench Press:
Close-Grip Bench Press:
Close-Grip Decline Bench Press:
Close-Grip Incline Bench Press:
Floor Press:
Medium-Grip Bench Press:
Medium-Grip Decline Bench Press:
Medium-Grip Incline Bench Press:
Paused Bench Press:
Pin Press:
Press:
Push Press:
Seated Press:
Wide-Grip Bench Press:
Wide-Grip Decline Bench Press:
Wide-Grip Incline Bench Press:

Accessory A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bench Press:
Dip:
Incline Bench Press:
Press:
Push Press:
Seated Press:

Accessory B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Chest-Supported Row:
Kroc Row:
Pendlay Row:
Pullup/Chinup:
Seated Cable Row:
Yates Row:

Assistance A: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Chest Fly:
Dumbbell Complex:
Front Raise:
Side Raise:

Assistance B: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Face Pull:
Lat Pulldown:
Pullup/Chinup:
Face Pull:
Rear Delt Fly:
Shrug:
Upright Row:

Assistance C: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
JM Press:
RS Press:
Skullcrusher:
Tate Press:
Triceps Extension:
Triceps Pushdown:

Assistance D: Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Bicep Curl:

Conditioning:
Part 1:
2x (300m fast, no rest, 200m sprint)
Rest: 8min rest after each 500m set

Part 2:
8x200m with 1min rest between reps

Workout Details: Run 300m, sprint 200m, rest 8min, run 300m, sprint 200m, rest 8min, run 200m, rest 1min….run 200m. Done!!

Expect you legs to be tired very tired starting Part 2. Hit your opening 200 at your mile PR pace. Make every effort to hang onto this same pace for all 8 reps. YOU WILL STOP THIS WORKOUT ONCE YOU ARE UNABLE TO MAINTAIN THIS PACE.

Workout Pacing:
Part 1:
The targeted pace for your 300m intervals must be equal to or faster than your mile PR pace. After finishing your opening 300m, you must increase your speed to 100% max effort for the final 200m.

Part 2:
200m at 1-mile pace

Workout Focus:
The core of this workout is 2x500m intervals. However, 100% of your focus is on the final 200m. This final 200m must be at max effort.

Tuesday: June 21, 2016 (3-2)


Conditioning:
2x200m at fast pace
400m at mod pace
2x300m at mod/fast pace
400m at mod pace
2x200m at fast pace
w/ 60sec rest b/t all reps
Total: 2200m

Workout Details: Run 200m, rest 60sec, run 200m, rest 60sec, run 400m, rest 60seec, run 300m, rest 60sec, run 300m, rest 60sec, run 400m, rest 60sec, run 200m rest 60sec, run 200m.

Workout Pacing: Your fast pace should be equal to your mile goal pace. These 200s at a fast pace should feel like you are pushing. Your 400m intervals should feel very controlled and sustainable. And your 300s speed should be approximately in the middle of your 200s and 400s.

The focus in this workout is pacing consistency. The 200m finishing times should all be within 1sec of the other 200s, your 300s should be within 1sec of the other 300, and yes, your 400s should also be within 1sec of the other 400.

Tuesday: June 14, 2016 (2-2)


Conditioning:
2x200m at fast pace
400m at mod pace
2x300m at mod/fast pace
400m at mod pace
2x200m at fast pace
w/ 60sec rest b/t all reps
Total: 2200m

Workout Details: Run 200m, rest 60sec, run 200m, rest 60sec, run 400m, rest 60seec, run 300m, rest 60sec, run 300m, rest 60sec, run 400m, rest 60sec, run 200m rest 60sec, run 200m.

Workout Pacing: Your fast pace should be equal to your mile goal pace. These 200s at a fast pace should feel like you are pushing. Your 400m intervals should feel very controlled and sustainable. And your 300s speed should be approximately in the middle of your 200s and 400s.

The focus in this workout is pacing consistency. The 200m finishing times should all be within 1sec of the other 200s, your 300s should be within 1sec of the other 300, and yes, your 400s should also be within 1sec of the other 400.

Tuesday: June 7, 2016 (1-2)


Conditioning:
5 sets: 300m, 100m easy jog, 100m sprint
Rest: 4min b/t sets

Workout Details: Run 300m, jog 100m, sprint 100m, rest 4min, repeat for a total of 5 sets.

Workout Pacing: The 300m intervals are at your mile PR pace. The 100m sprint times should be fast than your 400m PR pace. You pick your 100m easy jog pace.

Workout Focus: The purpose of this workout is learning to sprint while you’re tired

Monday: May 23, 2016 (3-1)


ME Upper: (Pick One) Find 1RM – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
2-4 Board Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dip:
Dumbbell RS Press:
JM Press:
RS Press:

Conditioning:
300m at fast pace w/ 45sec rest
400m at fast/mod pace w/ 2min rest
500m at mod/fast pace w/ 2min rest
600m at moderate pace w/ 2min rest
500m at mod/fast pace w/ 2min rest
400m at fast/mod pace w/ 2min rest
300m at fast pace, Done!!
Total: 3000m

Workout Pacing:
300s at your mile PR pace or faster
400s at your mile PR pace plus ~2sec/100m
500s at your mile PR pace plus ~3sec/100m
600 at your mile PR pace plus ~4sec/100m

Example, an athlete with a 6:40 mile PR would target ~25sec/100m for their 300s, ~27sec/100m for their 400s, ~28sec/100m for their 500s, and ~29sec/100m for their 600.

Monday: May 16, 2016 (2-1)


ME Upper: (Pick One) Find 1RM – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
Medium-Grip Bench Press:
Medium-Grip Incline Bench Press:
Press:
Push Press:
Seated Press:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Bench Press:
Dumbbell Incline Bench Press:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell Seated Press:

Conditioning:
800m at mod pace, 45sec rest,
200m at fast pace, 2min rest,
600m at mod pace, 45sec rest,
200m at fast pace, 2min rest,
400m at mod pace, 45sec rest,
200m at fast pace, DONE!!
Total: 2400m

Workout Pacing: This pacing for this workout is programmed to be fast. The “fast” interval should be at your mile PR pace. The “mod/fast” intervals should be approximately 10-12sec/400m slower than the “fast” 400m intervals.

As example, an athlete with a 7min mile PR should target their fast intervals at 1:45/400m and their mod/fast intervals between 1:55-1:57/400m.

Monday: May 9, 2016 (1-1)


ME Upper: (Pick One) Find 1RM – Load Drop x2-6 @8 RPE (Repeat) 4-6% Fatigue
Paused Bench Press:
Wide-Grip Bench Press:
Wide-Grip Incline Bench Press:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Barbell Row:
Pullup/Chinup:

Conditioning:
2 rounds:
400m at moderate pace,
2min rest
400m at mod/fast pace,
2min rest
400m at mod/fast pace,
2min rest
400m at fast pace

Rest between rounds: 2min

Total: 3200m

Workout Pacing: The “fast” interval should be at your mile PR pace. The “mod/fast” intervals should be 2-3sec slower than the “fast” intervals.

Monday: May 2, 2016 (3-1)


ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
2-4 Board Bench Press (Bands or Chains Optional):
Bench Press (Bands or Chains):
Close-Grip Bench Press (Bands or Chains Optional):
Close-Grip Floor Press (Bands or Chains Optional):
Close-Grip Incline Bench Press (Bands or Chains Optional):
Press:
Push Press:
Seated Press:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dip:
Dumbbell Press:
Dumbbell Push Press:
Dumbbell RS Press:
Dumbbell Seated Press:
JM Press:
RS Press:

Conditioning:
2 sets:
1200m at mod pace, 400m at fast, 800m at moderate/fast pace) w/ 3min rest b/t reps & sets.
Total: 4800m

Workout Details: Run 1200m, rest 3min, run 400m, rest, 3min, run 800m rest 3min, repeat 1 add’l round.

Workout Pacing: The 400s are at your mile PR pace. The 1200s are slightly slower than your 400s. The 800s should be paced at a pace between 1200m and your 400m speeds.

Monday: April 25, 2016 (2-1)


ME Upper: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
Medium-Grip Bench Press:
Medium-Grip Incline Bench Press:

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Bench Press:
Dumbbell Incline Bench Press:

Conditioning:
12x200m with 200m jog between reps
Total: 4800m

Workout Details: Run 200m, jog 200m, repeat for a total of 12 rounds. No additional rest between rounds.

Workout Pacing: Your 200m “ON” intervals need target about 1sec/100m or 2sec/200m. As example, if your mile PR is 8min then your 200m target time is 58sec.

Workout Focus: Hit all your 200m “ON” target times. Compare your first 200m jog time with your final 200m jog time. The core of this workout is to have all your 200m jog times to be between 1sec slower and 1 second faster of each other (especially #1 and #12).