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Saturday: 151017
Primary Bench: 70-80%x3-6 (12-24 total reps) Bench Press: Secondary Bench: (Pick One) 70-80%x3-6 (12-24 total reps) Close-Grip Incline Bench Press: Press: Push Press: Conditioning: (Pick One) Long Run:...
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Friday: 151030
Primary Bench Supplement: (Pick One) 60-70%x4-8 (16-32 total reps) Bench Press (Touch-and-Go): Incline Bench Press: Secondary Bench Supplement: (Pick One) 60-70%x4-8 (16-32 total reps) Close-Grip Bench...
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Saturday: 010216 (1-6)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Saturday: 010916 (2-6)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Saturday: 011616 (3-6)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Sunday: 022816 (1-7)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Saturday: 030516 (2-6)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Saturday: 031216 (3-6)
Conditioning: (Pick One) Easy Run: 15-45 minutes (Stop when form/pace deteriorates) Long Run: 1-3.5 hours (Stop when form/pace deteriorates) Recovery Run: 15-90 minutes (Stop when form/pace...
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Saturday: 151003
Primary Bench: 70-80%x3-6 (12-24 total reps) Bench Press: Secondary Bench: (Pick One) 70-80%x3-6 (12-24 total reps) Close-Grip Incline Bench Press: Press: Push Press: Conditioning: (Pick One) Long Run:...
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Saturday: 151010
Primary Bench: 70-80%x3-6 (12-24 total reps) Bench Press: Secondary Bench: (Pick One) 70-80%x3-6 (12-24 total reps) Close-Grip Incline Bench Press: Press: Push Press: Conditioning: (Pick One) Long Run:...
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