2020.2 Week 12, Session 3

Warm Ups Sets Reps
Standing 0/90 External Rotation 3 10/10
 
YTWL 3 10 per
Thoracic Warm up 2 5per
Shoulder Dislocates 3 10
 
Exercise: % or RPE Sets Reps
Floor press 87.5% 4 2
Equipment:
raw
CG floor press Sets Reps
w/ shoulder saver 4 8
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
curls Sets Reps
90 second RI 3 10

2020.2 Week 12, Session 2

Warm Ups Sets Reps
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
Couch Stretch 2 45sec
Banded Ankle Distraction 90sec
 
Exercise: % or RPE Sets Reps
Deadlift 80.0% 8 2
Equipment:
no belt
deficit normal grip deads Sets Reps
90 second RI 3 8
 
 
split squats Sets Reps
90 second RI 3 10/10
 
walking lunges Sets Reps
90 second RI 3 10/10
 
 
GHR Sets Reps
60 second RI 3 8
 
 
10 minutes of ab work  

2020.2 Week 12, Session 1

Warm Ups Sets Reps
Standing 0/90 External Rotation 3 10/10
 
YTWL 3 10 per
Thoracic Warm up 2 5per
Shoulder Dislocates 3 10
 
Exercise: % or RPE Sets Reps
Bench Press (raw) 80.0% 6 3
Equipment:
None
flat bench Sets Reps
90 second RI 3 8
 
 
incline db bench Sets Reps
90 second RI 3 25
 
 
Neutral grip pulldowns Sets Reps
90 second RI 5 12
 
 
DB Rows Sets Reps
90 second RI 3 12/12
 
 
OH db tricep ext Sets Reps
90 second RI 3 10

2020.2 Week 11, Session 3

Warm Ups Sets Reps
Standing 0/90 External Rotation 3 10/10
 
YTWL 3 10 per
Thoracic Warm up 2 5per
Shoulder Dislocates 3 10
 
Exercise: % or RPE Sets Reps
Floor press 85.0% 4 3
Equipment:
raw
CG floor press Sets Reps
w/ shoulder saver 4 15
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
curls Sets Reps
90 second RI 3 10

2020.2 Week 11, Session 2

Warm Ups Sets Reps
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
Couch Stretch 2 45sec
Banded Ankle Distraction 90sec
 
Exercise: % or RPE Sets Reps
Deadlift 77.5% 6 3
Equipment:
no belt
deficit normal grip deads Sets Reps
90 second RI 5 8
 
 
split squats Sets Reps
90 second RI 3 10/10
 
walking lunges Sets Reps
90 second RI 3 10/10
 
 
GHR Sets Reps
60 second RI 3 8
 
 
10 minutes of ab work  

2020.2 Week 11, Session 1

Warm Ups Sets Reps
Standing 0/90 External Rotation 3 10/10
 
YTWL 3 10 per
Thoracic Warm up 2 5per
Shoulder Dislocates 3 10
 
Exercise: % or RPE Sets Reps
Bench Press (raw) 77.5% 6 4
Equipment:
None
flat bench Sets Reps
90 second RI 4 15
 
 
incline db bench Sets Reps
90 second RI 3 25
 
 
Neutral grip pulldowns Sets Reps
90 second RI 5 12
 
 
DB Rows Sets Reps
90 second RI 3 12/12
 
 
OH db tricep ext Sets Reps
90 second RI 3 10

2020.2 Week 10, Session 3

Warm Ups Sets Reps
Standing 0/90 External Rotation 3 10/10
 
YTWL 3 10 per
Thoracic Warm up 2 5per
Shoulder Dislocates 3 10
 
Exercise: % or RPE Sets Reps
Floor press 82.5% 4 3
Equipment:
raw
CG floor press Sets Reps
w/ shoulder saver 4 12
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
curls Sets Reps
90 second RI 3 10