Deload Week, 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
Floor Press 60% 5 1
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 50
 
band pressdowns Reps
AMRAP per set 50
 
YTWLs Sets Reps
90 second RI 2 12
 
face pulls Sets Reps
90 second RI 2 25

Week 12, 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 8 5 4
Notes:
comp stance
3″ blocks
`
defcit deads Sets Reps
Notes: 4 6
2 black mats  
 
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 12, 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
OH press RPE 7 5 5
Equipment:
swiss bar  
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 12, 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 6 4
Notes:
bufflalo bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
  w/ SSB  
  vs light bands
 
 
walking lunges Sets Reps
90 second RI 2 10
step ups Sets Reps
90 second RI 2 10
 
Stir the pots Sets Reps
90 second RI 2 15

Week 12, 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 6 4
Equipment:
straight bar
 
 
Bench RPE Sets Reps
Equipment: RPE 7 4 6
swiss bar
2bd  
 
dips Sets Reps
90 second RI 2 15
incline db press Sets Reps
90 second RI 2 15
 
rolling db ext Sets Reps
90 second RI 2 20
 
band chest flyes Reps
AMAP per set 50
 
band pressdowns Reps
AMRAP per set 100

Week 13, 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 8 5 3
Notes:
comp stance
 
defcit deads Sets Reps
Notes: 4 6
2 black mats  
 
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 13, 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
OH press RPE 7 4 6
Equipment:
swiss bar  
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

Those not competing the 28th, 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 5 3
Notes:
bufflalo bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
  w/ SSB  
  vs light bands
 
 
walking lunges Sets Reps
90 second RI 2 10
step ups Sets Reps
90 second RI 2 10
 
Stir the pots Sets Reps
90 second RI 2 15

New cycle starts for next meet

For those competing in the Oct. 28th meet in Wilmington, NC; you’re doing openers this week.

 

For those competing in the APF Victory Starts Here in Columbia, this is your training cycle.

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 5 3
Equipment:
straight bar
 
 
Bench Sets Reps
Equipment: 4 6
swiss bar
2bd  
 
dips Sets Reps
90 second RI 2 10
incline db press Sets Reps
90 second RI 2 10
 
rolling db ext Sets Reps
90 second RI 2 15
 
band chest flyes Reps
AMAP per set 50
 
band pressdowns Reps
AMRAP per set 100