Wk 8, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: Sets Reps
Bent over rows 4 8
Equipment:
swiss bar
 
RDLs w/ DBs Sets Reps
90 second RI 4 15
 
Backwards Prowler Sets Reps
this means 10 trips total 5 2 trips
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 10
v-grip pulldowns Sets Reps
90 second RI 3 12
single leg deadlifts Sets Reps
90 second RI 4 10

Wk8, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
YTWLs 4 12
 
Exercise: Sets Reps
OH press 5 10
McGill pull ups 10 2
 
Sets Reps
DB floor press 4 12
chest supported db rows 4 12
 
 
Sets Reps
db rows 4 12
rolling db ext 4 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
Sets Reps
face pulls 4 12
skull crusher 4 12
 
Sets Reps
elbow rehab 4 15
band pressdowns 4 20

Wk8, 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 3 5
Notes:
Work up to last week’s 3 and do it for 5
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 8 3 3
  4″ blocks  
 
 
 
McGill pull ups Sets Reps
90 second RI 15 1
walking lunges Sets Reps
90 second RI 3 20
 
stir the pots Sets Reps
90 second RI 4 25
 
wide grip pulldowns Sets Reps
90 second RI 4 10

Wk8, 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 3 5
Notes:
Work up to last week’s 3 and do it for 5
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 5
  3board  
 
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
cable pressdowns Sets Reps
90 second RI 2 20
 
band pressdowns Sets Reps
90 second RI 2 50

Wk7, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: Sets Reps
Bent over rows 4 8
Equipment:
swiss bar
 
RDLs w/ DBs Sets Reps
90 second RI 4 15
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 10
v-grip pulldowns Sets Reps
90 second RI 3 12
single leg deadlifts Sets Reps
90 second RI 4 10

Wk7, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
YTWLs 4 12
 
Exercise: Sets Reps
OH press 5 10
McGill pull ups 10 2
 
Sets Reps
DB floor press 4 12
chest supported db rows 4 12
 
 
Sets Reps
db rows 4 12
rolling db ext 4 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
Sets Reps
face pulls 4 12
skull crusher 4 12
 
Sets Reps
elbow rehab 4 15
band pressdowns 4 20

Wk7, 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 3
Notes: -5% 1 3
buffalo bar -5% 1 3
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 4 3
  3″ blocks  
 
 
 
McGill pull ups Sets Reps
90 second RI 15 1
walking lunges Sets Reps
90 second RI 3 20
 
stir the pots Sets Reps
90 second RI 4 25
 
wide grip pulldowns Sets Reps
90 second RI 4 10

Wk7, Session 1

This will be an interesting 2 weeks to see if y’all know what RPE means.  RPE of 7 for triples this week and then RPE 8 for 5s next week.  Lets see how many of you mess this up.

 

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 3
Equipment: -5% 1 3
touch -5% 1 3
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 5 4
  3board  
 
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
cable pressdowns Sets Reps
90 second RI 2 20
 
band pressdowns Sets Reps
90 second RI 2 50

Wk6 Deload, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise:  
reverse sled drags Weight Sets
Equipment: >200lbs 4
swiss bar
 
RDLs w/ DBs Sets Reps
90 second RI 3 15
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 8
v-grip pulldowns Sets Reps
90 second RI 3 20
wide grip pulldowns Sets Reps
90 second RI 3 20

Wk6 Deload, 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 7 4 8
 
 
McGill pull ups Sets Reps
10sec rest 10 1
chest supported db rows Sets Reps
90 sec RI 4 12
db rows Sets Reps
straps but light 3 20
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
face pulls  
 
YTWLs Sets Reps
90 second RI 4 12
 
db shrugs Sets Reps
no straps 4 15
prowler Weight Sets  
  140lbs 5