Week 3, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
db floor press RPE 6 3 12
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
90sec RI 3 15
db shrugs Sets Reps
w/ straps 3 25
 
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

Week 3, 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 RPE 7 6 5
Notes:
straight bar
 
 
DEEP squats RPE Sets Reps
Equipment: RPE 7 5 4
  w/ SSB  
  below parallel
w/ chain  
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 3 20

Week 3, 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 RPE 7 6 5
Equipment:
straight bar
 
Bench Sets Reps
Equipment: 5 4
straight bar
2bd  
against doubled minis
 
incline db press Sets Reps
90 second RI 4 8
DB OH press Sets Reps
90 second RI 5 10
 
dips Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 75
 
band pressdowns Reps
AMRAP per set 125

Week 2, 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 RPE 7 6 5
Notes:
comp stance
floor
 
deficit deads RPE Sets Reps
90 second RI RPE 7 5 4
 
 
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
rolliing planks Sets Reps
90 second RI 4 15

Week 2, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
db floor press RPE 6 3 12
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 25
 
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

Week 2, 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 RPE 7 6 5
Notes:
straight bar
 
 
DEEP squats RPE Sets Reps
Equipment: RPE 7 5 4
  w/ SSB  
  below parallel
w/ chain  
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 3 20

Week 2, 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 RPE 7 6 5
Equipment:
straight bar
 
Bench Sets Reps
Equipment: 5 4
straight bar
2bd  
against doubled minis
 
incline db press Sets Reps
90 second RI 4 8
DB OH press Sets Reps
90 second RI 5 10
 
dips Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 75
 
band pressdowns Reps
AMRAP per set 125

Week 1, 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 RPE 7 5 6
Notes:
comp stance
floor
 
deficit deads RPE Sets Reps
90 second RI RPE 7 3 5
 
 
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
rolliing planks Sets Reps
90 second RI 4 15

Week 1, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
floor press RPE 8 4 8
Equipment:
swiss bar  
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 25
 
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

Week 1, 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 RPE 7 5 6
Notes:
straight bar
 
 
DEEP squats RPE Sets Reps
Equipment: RPE 7 3 5
  w/ SSB  
  below parallel
w/ chain  
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 3 20