Dec 15th Meet Prep Week 9, Session 2

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
squats 90% 1 1
Notes: 95% 1 1
straight bar RB 100% 1 1
 
 
SSB low box squats RPE Sets Reps
Equipment: RPE 8 2 2
  2sec pause on box  
  w/ chain
 
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 2 12
 
Stir the pots Sets Reps
90 second RI 4 20

Dec 15th Meet Prep Week 9, Session 1

Warm Up Sets Reps  
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench Press 90% 1 1
Equipment: 95% 1 1
straight bar 2bd 100% 1 1
 
CG Bench % or RPE Sets Reps
Equipment: RPE 9 2 2
straight bar
2bd  
w/ chains
 
incline db press Sets Reps
90 second RI 3 8
dips Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 150

Dec 15th Meet Prep Week 8, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
deadlifts 90% 2 1
Notes: RB 2nd 1 1
comp stance
floor
 
block pulls RPE Sets Reps
90 second RI RPE 9 3 2
 
 
bent over rows Sets Reps
90 second RI 2 12
 
single leg deadlifts Sets Reps
90 second RI 2 15/15
face pulls Sets Reps
90 second RI 3 25
YTWLs Sets Reps
90 second RI 3 15
rolling planks Sets Reps
90 second RI 2 15

Dec 15th Meet Prep Week 8, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
narrow grip pulldowns 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
swiss bar floor press Sets Reps
90sec RI 3 15
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30

Dec 15th Meet Prep Week 8, Session 2

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
squats 90% 2 1
Notes: RB 2nd 1 1
straight bar
 
 
SSB low box squats RPE Sets Reps
Equipment: RPE 8 3 2
  2sec pause on box  
  w/ chain
 
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 2 12
 
Stir the pots Sets Reps
90 second RI 4 20

Dec 15th Meet Prep Week 8, Session 1

Warm Up Sets Reps  
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench Press 90% 2 1
Equipment: 2bd 2nd 1 1
straight bar
 
CG Bench % or RPE Sets Reps
Equipment: RPE 9 3 2
straight bar
2bd  
w/ chains
 
incline db press Sets Reps
90 second RI 3 8
dips Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 150

Dec 15th Meet Prep Week 7, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
deadlifts 75% 3 3
Notes:
comp stance
floor
 
block pulls RPE Sets Reps
90 second RI RPE 8 3 3
 
 
bent over rows Sets Reps
90 second RI 3 12
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Sets Reps
90 second RI 4 25
YTWLs Sets Reps
90 second RI 4 15
rolling planks Sets Reps
90 second RI 4 15

Dec 15th Meet Prep Week 7, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
narrow grip pulldowns 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
swiss bar floor press Sets Reps
90sec RI 3 15
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30

Dec 15th Meet Prep Week 7, Session 2

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
squats 50% 6 1
Notes:
straight bar
 
 
walking lunges Sets Reps
90 second RI 4 12
step ups Sets Reps
90 second RI 3 12
 
single leg deadlifts Sets Reps
90 second RI 3 20
stir the pots Sets Reps
90 second RI 3 12

Dec 15th Meet Prep Week 7, Session 1

Warm Up Sets Reps  
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench Press 60% 5 2
Equipment:
straight bar
 
incline db press Sets Reps
90 second RI 4 8
dips Sets Reps
90 second RI 4 10
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 150