High Volume Block: Week 4, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat RPE 7 5 5
Equipment:
belt
 
 
Piston squats RPE Sets Reps
Equipment: RPE 7 4 8
  SSB
  no belt
 
Walking lunges Sets Reps
90 second RI 3 12
 
GHR Sets Reps
90 second RI 3 12
Stir the Pot Reps
90 second RI 60

Deload, Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
McGill Pull ups Sets Reps
90 second RI 30 1
 
incline db press Sets Reps
90 second RI 3 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
 
chest supported rows Sets Reps
90 second RI 3 15
Blast strap body rows Sets Reps
90 second RI 3 10
 
Face Pull Sets Reps
90 second RI 2 burn
 
Prowler: 140lbs 5 trips

Deload, Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts 50% 5 1
Equipment:
raw  
 
 
RDLs Sets Reps
90 second RI 3 15
 
Step ups Sets Reps
90 second RI 3 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

Deload, 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
Equipment:
raw
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100

Deload, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat 50% 5 1
Equipment:
raw
 
 
Walking lunges Sets Reps
90 second RI 3 12
 
GHR Sets Reps
90 second RI 3 12
Stir the Pot Reps
90 second RI 60

High Volume Block: Week 2, Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Pendlay rows RPE 7 5 6
Equipment:
 
McGill Pull ups Sets Reps
90 second RI 30 1
 
dips Sets Reps
90 second RI 4 12
 
Overhand BB shrugs Sets Reps
90 second RI 4 15
 
chest supported rows Sets Reps
90 second RI 4 12
Blast strap body rows Sets Reps
90 second RI 4 10
 
Face Pull Sets Reps
90 second RI 3 burn
 
Prowler: 140lbs 5 trips

High Volume Block: Week 2, Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts RPE 7 5 5
Equipment:
conv  
 
 
  % or RPE Sets Reps
3″ block pulls RPE 7 4 8
belt only
RDLs Sets Reps
90 second RI 3 15
 
Step ups Sets Reps
90 second RI 3 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

High Volume Block: Week 2, Session 2

suit case carries 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench RPE 7 4 4
Equipment:
raw
 
CG bench RPE Sets Reps
Equipment RPE 7 6 8
  shoulder saver
 
incline db press Sets Reps
90 second RI 3 15
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100

High Volume Block: Week 2, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat RPE 7 4 4
Equipment:
n/a
 
 
High rep squats RPE Sets Reps
Equipment: RPE 6 6 8
  n/a
 
 
Walking lunges Sets Reps
90 second RI 3 12
 
GHR Sets Reps
90 second RI 3 12
Stir the Pot Reps
90 second RI 60