10/20/Life Deload, Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Low Box SSB squats RPE 6 3 3
Equipment:
no bands  
  no chains
 
single leg DLs Sets Reps
90 second RI 3 15
Rolling Planks Reps
90 second RI 50
 
Reverse Sled Drags Reps
90 second RI 5 trips

10/20/Life Week 9, Session 2

 

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 50% 5 1
90 second RI
 
 
Incline DB press Sets Reps
90 second RI 2 15
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
DB Shoulder press Sets Reps
90 second RI 2 15

10/20/Life Week 9, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
Squat
Equipment: 50% 5 1
belt
 
 
Deadlifts RPE Sets Reps
Equipment:
  belt 50% 5 1
 
 
Walking lunges Sets Reps
90 second RI 3 10
 
GHR Sets Reps
90 second RI 3 10
Stir the Pot Reps
90 second RI 50

10/20/Life Week 8, Session 4

For those not doing Strongman events on Saturdays, get your farmer’s walks in today.

 

Wam Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
McGill Pull ups Sets Reps
90 second RI 25 1
 
inclined db press Sets Reps
90 second RI 4 12
Blast strap body rows Sets Reps
90 second RI 2 15
 
db shrugs Sets Reps
90 second RI 2 25
 
chest supported rows Sets Reps
90 second RI 4 12
seated OH db presses Sets Reps
90 second RI 2 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
Face Pull Sets Reps
90 second RI 2 burn

10/20/Life Week 8, Session 3

 

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Low Box SSB squats RPE 7 4 3
Equipment:
<600 use light  
  >600 use medium
 
Conv Deficit pulls RPE Sets Reps
Equipment: RPE 7 4 2
  standing on 2  
  black mats
 
 
single leg DLs Sets Reps
90 second RI 3 15
Rolling Planks Reps
90 second RI 50
 
Reverse Sled Drags Reps
90 second RI 5 trips

10/20/Life Week 8, Session 2

For those doing the strongman competition, start your session with log clean and press.  Work up to a double around an RPE of 8-ish.  That’s a clean and press x2.  Not just 2 presses.

 

Warm Up Sets Reps  
farmers walk 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: shirted raw % or RPE Sets Reps
Bench 3board 2bd 80% 1 3
Equipment: 3->2bd 2->1bd 85% 2 2
2bd->1 1bd 90% 1 2
 
reverse band bench RPE Sets Reps
Equipment: shirted raw 8 3 3
max < 500 use lights 2bd 1bd
max > 500 use mediums  
use shirts if geared
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat pull downs Reps
90 second RI 100

10/20/Life Week 8, Session 1

 

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: % or RPE Sets Reps
Squat 80% 3 2
Equipment:
if geared => briefs
  suit bottoms
 
Deadlifts RPE Sets Reps
Equipment: 80% 2 2
if geared => straps up
 
 
Walking lunges Sets Reps
90 second RI 3 10
 
GHR Sets Reps
90 second RI 3 10
Stir the Pot Reps
90 second RI 50

10/20/Life Week 7, Session 4

Wam Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
McGill Pull ups Sets Reps
90 second RI 25 1
 
inclined db press Sets Reps
90 second RI 4 12
Blast strap body rows Sets Reps
90 second RI 2 15
 
db shrugs Sets Reps
90 second RI 25 1
 
chest supported rows Sets Reps
90 second RI 4 12
seated OH db presses Sets Reps
90 second RI 2 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
Face Pull Sets Reps
90 second RI 2 burn