5 Weeks Out, Session 2

Take the deloads seriously as we get closer to the end of meet prep.  Got to be well rested as the heavy stuff comes soon.

 

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 50
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 50

5 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 50% 5 1
Equipment: Geared: Raw:
briefs belt
no knee wraps
 
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

6 Weeks Out, 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
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

6 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 80% 2 2
Equipment: Geared: Raw:
suit belt  
  straps up
 
  % or RPE Sets Reps
Rack deads (do NOT use deadlift bar) RPE 8 5 2
Notes:
comp stance
inch below knees  
  straps down if geared
no straps  
RDLs Sets Reps
90 second RI 3 10
 
Step ups Sets Reps
90 second RI 4 10
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

6 Weeks Out, Session 2

Warm Up Sets Reps  
suit case carries 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench 85% 2 2
Equipment: Geared: Raw:
shirt touch
  1bd
Reverse Band RPE Sets Reps
CG bench All: RPE 9 3 2
Equipment: light bands
3 board  
geared lifters are still in shirts  
 
Band tricep push downs Reps
90 second RI 50
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 50
 
Band pull aparts Reps
90 second RI 50

6 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 85% 2 2
Equipment: Geared: Raw:
full knee wraps
  gear
 
SSB Squats RPE Sets Reps
Equipment: RPE 9 4 2
  heavy band tension
 
 
Walking lunges Sets Reps
90 second RI 4 8
 
GHR Sets Reps
90 second RI 4 8
Stir the Pot Reps
90 second RI 50

7 Weeks Out, Session 4

All weight here is to be kept light and get the blood flowing.  Move quickly through this workout.

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

7 Weeks Out, Session 2

Deadlift
Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts 80% 2 2
Equipment: Geared: Raw:
suit belt  
  straps up
 
  % or RPE Sets Reps
Deficit deads RPE 8 5 2
Notes:
comp stance
2 black mats  
  straps down if geared
RDLs Sets Reps
90 second RI 3 10
 
Step ups Sets Reps
90 second RI 4 10
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

7 Weeks Out, Session 2

Warm Up Sets Reps  
suit case carries 2 30 yard
bird dogs 3 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: % or RPE Sets Reps
Bench 80% 2 2
Equipment: Geared: Raw:
shirt touch
  1bd
Reverse Band RPE Sets Reps
CG bench All: RPE 8 4 2
Equipment: light bands
3 board  
geared lifters are still in shirts  
 
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

7 Weeks Out, Session 1

All lifters should begin wrapping knees at 70%.  Either self wrapped or with help.

 

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat 80% 2 2
Equipment: Geared: Raw:
full knee wraps
  gear
 
piston SSB squats RPE Sets Reps
Equipment: 8 3 5
  chains
 
 
Walking lunges Sets Reps
90 second RI 4 8
 
GHR Sets Reps
90 second RI 4 8
Stir the Pot Reps
90 second RI 50