3 Weeks Out, Session 4

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise:  
Dips (bw only) Sets Reps
90 second RI 5 10
 
McGill Pull ups (bw only) Sets Reps
90 second RI 30 1
 
chest supported rows Sets Reps
90 second RI 3 15
Blast strap body rows Sets Reps
90 second RI 3 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
Face Pull Sets Reps
90 second RI 2 burn
 
Prowler (at 80% intensity) 140lbs 5 trips

3 Weeks Out, 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
Piston Style SSB Squats RPE 6 3 6
Equipment:
no chain
 
 
  % or RPE Sets Reps
Block Pulls RPE 7 3 3
3″ blocks and belt only
RDLs (light) Sets Reps
90 second RI 2 20
 
Step ups (bw) Sets Reps
90 second RI 2 20
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

3 Weeks Out, 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 touch 90-92% 1 1
90 second RI 1bd 94-96% 1 2
3bd 100% 1 1
 
RB bench RPE Sets Reps
Equipment 8 2 2
  3bd
 
Band tricep push downs Reps
90 second RI 50
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 50

3 Weeks out, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
2+B7:G31 2 10
 
Exercise: % or RPE Sets Reps
Squat
Equipment: 90% 2 1
full gear light RB 96-97% 2 1
 
 
Deadlifts RPE Sets Reps
Equipment:
  full gear 90% 2 1
  3″ blocks 95% 1 1
 
Walking lunges Sets Reps
90 second RI 2 10
 
GHR Sets Reps
90 second RI 2 10
Stir the Pot Reps
90 second RI 50

Deload, Session 4

Warm 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
 
chest supported rows Sets Reps
90 second RI 4 12
Blast strap body rows 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
 
Prowler: 140lbs 5 trips

Deload Week, Session 3

Farmer’s walks with 60% of your Rx weight.  5 trips of 100ft (50ft and turn).

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 6
Equipment:
no bands  
  no chains
 
RDLs Sets Reps
90 second RI 3 15
Split squats Sets Reps
90 second RI 3 20
 
Rolling Planks Reps
90 second RI 50
 
Reverse Sled Drags Reps
90 second RI 5 trips

Deload Week, Session 2

Do a little log technique work.  5-6 singles at 60% of your current best.  Then move into the workout.

 

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 25
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat pulldowns Sets Reps
90 second RI 3 25

Deload Week, Session 1

For those doing the powerlifting meet, realize that you are getting very close to the meet and the next 2 weeks after this won’t be easy.  Really make sure you use this week to rest and don’t overdo it with either the main lifts or the accessory stuff.  Be smart!

 

Squat
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

PL/Strongman Week 2, Session 4

Floor press and dips are supersetted.  From here out, this workout is optional.  Those that need extra recovery are free to take this day off or minimize the volume/weights.

 

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
swiss bar floor press 60% 5 2
Equipment:
Bench < 200 = 2 chain  
Bench > 200 = 3 chains
Bench > 350 = 4 chain  
 
Dips (bw only) Sets Reps
90 second RI 5 10
 
McGill Pull ups Sets Reps
90 second RI 30 1
 
chest supported rows Sets Reps
90 second RI 4 12
Blast strap body rows 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
 
Prowler: 140lbs 5 trips

PL/Strongman Week 2, Session 3

The Block Pulls are done with competition stance.  Folks doing the strongman will use straps and have to pull conventional regardless of any other obligations.

 

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Piston Style SSB Squats RPE 7 3 6
Equipment:
Squat > chains  
  200 > 3
300 > 4  
400 > 5  
 
  % or RPE Sets Reps
Block Pulls RPE 7 4 2
3″ blocks and belt only
RDLs Sets Reps
90 second RI 3 20
 
Step ups Sets Reps
90 second RI 3 20
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15