9 Weeks Out, 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 75% 3 3
Equipment: Geared: Raw:
briefs knee wraps
  suit, straps
down  
SSB squats RPE Sets Reps
Equipment: 8 3 3
  low box
  bands
 
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 Weeks Out, Session 4b

Injury Prevention Sets Reps  
Band Pull Aparts 2 15
DB Shrugs 2 12
Standing 90˚ ext rotation 2 10
YTWLs 2 10
 
Pair these up into super sets
dips Weight Sets Reps
90 second RI RPE 6 5 5
AND  
fat grip pullups Weight Sets Reps
90 second RI RPE 6 5 AMRAP
Seated OH Press Weight Sets Reps
90 second RI RPE 6 5 6
AND
Lat Pulldowns w/ neutral grip handle Weight Sets Reps
90 second RI RPE 6 5 AMRAP
 
chest supported row Weight Sets Reps
90 second RI RPE 6 5 5
AND
blast strap push ups Weight Sets Reps
90 second RI bw 5 8
AND
Blast strap rows Weight Sets Reps
90 second RI bw 5 AMAP
Conditioning: Sets Reps Weight
Prowler rope pull to push 4 120
band press downs 4 50 reps
rolling planks 4 10 bw
Prowler rope pull to push 4 120
up down planks 4 10 bw
band curls 4 50 reps
3 minutes rest

10 Weeks Out, Session 4a

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
Standing OH Press RPE 7 4 8
Equipment:
swiss or straight bar  
McGill Pull ups Sets Reps
90 second RI 20 1
 
DB Floor Press Sets Reps
90 second RI 4 8
 
Overhand BB shrugs Sets Reps
90 second RI 4 10
 
chest supported rows Sets Reps
90 second RI 4 8
Bentover lateral raises Sets Reps
90 second RI 4 8
 
Blast strap body rows Sets Reps
90 second RI 2 burn
 
Prowler: 140lbs 5 trips

10 Weeks Out, 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 70% 3 3
Equipment: Geared: Raw:
suit belt  
  straps up
 
  % or RPE Sets Reps
Deficit deads RPE 7 4 6
Notes:
comp stance
2 black mats  
 
RDLs Sets Reps
90 second RI 3 12
 
Step ups Sets Reps
90 second RI 3 12
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

10 Weeks Out, 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 70% 3 3
Equipment: Geared: Raw:
shirt 1bd
  2bd
CG bench RPE Sets Reps
Equipment All: RPE 8 4 8
  3 bd
 
 
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100
 
Band pull aparts Reps
90 second RI 100

10 Weeks Out, 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 70% 3 3
Equipment: Geared: Raw:
briefs knee wraps
  suit, straps
down  
SSB squats RPE Sets Reps
Equipment: 8 3 3
  low box
  bands
 
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

Session 4a or Session 4b?

Some of you will notice that there are 2 workout posted for session 4.  You can pick one.  Do not mix and match.  They are set up for specific purposes and balance.  One is more strength oriented and the other is conditioning.  You can pick one or the other every week.  Picking one this week doesn’t mean you have to do the same next week.  Try one, don’t like it, do the other.  It’s for a little variety and for those that want the option of a bit more cardio.

11 Weeks Out, Session 4b

Injury Prevention Sets Reps  
Band Pull Aparts 2 15
DB Shrugs 2 12
Standing 90˚ ext rotation 2 10
YTWLs 2 10
 
Pair these up into super sets
dips Weight Sets Reps
90 second RI RPE 6 5 5
AND  
towel pull ups Weight Sets Reps
90 second RI RPE 6 5 AMRAP
Seated OH Press Weight Sets Reps
90 second RI RPE 6 5 6
AND
Lat Pulldowns w/ neutral grip handle Weight Sets Reps
90 second RI RPE 6 5 AMRAP
 
chest supported row Weight Sets Reps
90 second RI RPE 6 5 5
AND
blast strap push ups Weight Sets Reps
90 second RI bw 5 8
AND
Blast strap rows Weight Sets Reps
90 second RI bw 5 AMAP
Conditioning: Sets Reps Weight
Prowler rope pull to push 4 120
band press downs 4 50 reps
rolling planks 4 10 bw
Prowler rope pull to push 4 120
up down planks 4 10 bw
band curls 4 50 reps
3 minutes rest

11 Weeks Out, Session 4a

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 4 8
Equipment:
add chains  
McGill Pull ups Sets Reps
90 second RI 20 1
 
incline db press Sets Reps
90 second RI 4 8
 
Overhand BB shrugs Sets Reps
90 second RI 4 10
 
chest supported rows Sets Reps
90 second RI 4 8
Seated DB OH press Sets Reps
90 second RI 4 8
 
Blast strap body rows Sets Reps
90 second RI 2 burn
 
Prowler: 140lbs 5 trips

11 Weeks Out, 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 8 3 3
Equipment:
belt only  
 
 
  % or RPE Sets Reps
Rack pulls from pin 5 RPE 8 3 5
belt only
RDLs Sets Reps
90 second RI 3 12
 
Step ups Sets Reps
90 second RI 3 12
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15