9 Weeks Out, 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% 5 1
Notes:
straight bar
  raw
 
deadlifts 50% 5 1
Notes:
briefs
floor
 
walking lunges Sets Reps
90 second RI 3 10
step ups Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 5 15

9 Weeks Out, Deload 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 3 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 100
 
YTWLs Sets Reps
90 second RI 4 12

Week 10, 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 80% 4 2
Notes:
comp stance
floor
 
knee high rack deads Sets Reps
Notes: 5 5
w/ straps  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
 
pull ups Sets Reps
  5 6
wide grip pulldowns Sets Reps
90 second RI 4 20

Week 10, 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 50% 10 3
Equipment:
against micro bands  
McGill pull ups Sets Reps
10sec rest 15 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 20
 
curls Sets Reps
90 second RI 4 12
 
tricep choice Sets Reps
90 second RI 4 12
 
YTWLs Sets Reps
90 second RI 4 12
 
face pulls Sets Reps
90 second RI 4 25

Week 10, 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 80% 4 2
Notes:
full gear
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 5 4
  2sec  
  w/ chains
in briefs  
 
walking lunges Sets Reps
90 second RI 3 10
step ups Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 5 15

Week 10, 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 80% 4 2
Equipment:
shirt 2bd
raw to touch
 
RB CG bench Sets Reps
Equipment: 5 4
straight bar
2bd  
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 100

Week 11, 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% 4 3
Notes:
comp stance
floor
 
knee high rack deads Sets Reps
Notes: 4 6
w/ straps  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
 
pull ups Sets Reps
  5 6
wide grip pulldowns Sets Reps
90 second RI 4 20

Week 11, 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 50% 10 3
Equipment:
against micro bands  
McGill pull ups Sets Reps
10sec rest 15 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 20
 
curls Sets Reps
90 second RI 4 12
 
tricep choice Sets Reps
90 second RI 4 12
 
YTWLs Sets Reps
90 second RI 4 12
 
face pulls Sets Reps
90 second RI 4 25

Week 11, 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 75% 4 3
Notes:
full gear
  straps down
 
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
  2sec  
  w/ chains
in briefs  
 
walking lunges Sets Reps
90 second RI 3 10
step ups Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 5 15

Week 11, 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 75% 4 3
Equipment:
shirt 2-3bd
raw to touch
 
RB CG bench Sets Reps
Equipment: 4 6
straight bar
raw, touch  
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 100