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 RPE 8 2 1
Notes: 1 2
no straight bar
Pause squats RPE Sets Reps
Equipment: RPE 7 4 4
2sec
decrease weight
increase chain
walking lunges Sets Reps
90 second RI 3 10
step ups w/ weight Sets Reps
90 second RI 3 10
Stir the pots Sets Reps
90 second RI 5 15

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 RPE 8 2 1
Equipment: 1 2
straight bar
CG bench RPE Sets Reps
Equipment: 7 4 4
straight bar
shoulder saver
against mini bands
dips Sets Reps
90 second RI 5 10
incline db press Sets Reps
90 second RI 5 15
rolling db ext Sets Reps
90 second RI 5 15
band chest flyes Reps
AMAP per set 200
band pressdowns Reps
AMRAP per set 250

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 RPE 7 3 2
Notes: -10% 1 5
comp stance
knee high rack deads Sets Reps
Notes: 3 5
w/ straps
Bent over rows Sets Reps
90 second RI 3 5
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 AMRAP
wide grip pulldowns Sets Reps
90 second RI 4 12

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: % or RPE Sets Reps
seated Military press RPE 7 4 8
Equipment:
w/ dbs or straight bar
McGill pull ups Sets Reps
10sec rest 6 2
6 1
chest supported db rows Sets Reps
90 second RI 4 8
db rows Sets Reps
w/ straps 3 15
shoulder circuit Sets Reps
front raises 4 12each
side raises
bent over raises
YTWLs
elbow rehab choice Sets Reps
90 second RI 6 12
tricep choice Sets Reps
90 second RI 6 12

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 RPE 7 3 2
Notes: -10% 1 5
SSB
Pause squats RPE Sets Reps
Equipment: RPE 7 3 5
2sec
decrease weight
increase chain
walking lunges Sets Reps
90 second RI 3 10
step ups w/ weight Sets Reps
90 second RI 3 10
Stir the pots Sets Reps
90 second RI 5 15

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 RPE 7 3 2
Equipment: -10% 1 5
straight bar
CG bench RPE Sets Reps
Equipment: 7 3 5
straight bar
shoulder saver
against mini bands
dips Sets Reps
90 second RI 4 8
incline db press Sets Reps
90 second RI 3 15
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 6, 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 3
Notes: -10% 1 5
comp stance
knee high rack deads Sets Reps
Notes: 4 6
w/ straps
Bent over rows Sets Reps
90 second RI 4 6
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 AMRAP
wide grip pulldowns Sets Reps
90 second RI 4 12

Week 6, 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
seated Military press RPE 7 4 8
Equipment:
w/ dbs or straight bar
McGill pull ups Sets Reps
10sec rest 6 2
6 1
chest supported db rows Sets Reps
90 second RI 4 8
db rows Sets Reps
w/ straps 3 15
shoulder circuit Sets Reps
front raises 4 12each
side raises
bent over raises
YTWLs
elbow rehab choice Sets Reps
90 second RI 6 12
tricep choice Sets Reps
90 second RI 6 12

Week 6, 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 3
Notes: -10% 1 5
camber bar
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
2sec
decrease weight
increase chain
walking lunges Sets Reps
90 second RI 3 10
step ups w/ weight Sets Reps
90 second RI 3 10
Stir the pots Sets Reps
90 second RI 5 15

Week 6, 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 5 3
Equipment: -10% 1 5
straight bar
CG bench RPE Sets Reps
Equipment: 7 4 6
straight bar
shoulder saver
against mini bands
dips Sets Reps
90 second RI 4 8
incline db press Sets Reps
90 second RI 3 15
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