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 |
Monthly Archives: March 2015
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 |