W4
Build
Build phase begins. Mini sim A at race weight to establish benchmark.
Tempo Run
Bench Press Day (Chest + Triceps)
Class / Bench Press
Bench Press Day - Accessories
Back + Biceps (Arm Priority) - Arms
Easy Run
Back + Biceps (Arm Priority) - Pull & Shoulders
Mini Sim A - Race Weight, Push Focus
Class / Deadlift
Deadlift + Posterior Chain - Accessories
OHP + Shoulders - Compounds
OHP + Shoulders - Isolation
Machine Intervals (Ski + Row)
Class / Back Squat
Squat Day - Accessories
Long Run
Arms + Delts (Pump & Shape)
REST DAY