5 Weeks Out, Session 2

Posted on August 31, 2015 by lcs

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

Posted on August 28, 2015 by lcs

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

Posted on August 28, 2015 by lcs

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

Posted on August 25, 2015 by lcs

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

Posted on August 24, 2015 by lcs

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

Posted on August 21, 2015 by lcs

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

Posted on August 20, 2015 by lcs

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

Posted on August 18, 2015 by lcs

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

Posted on August 17, 2015 by lcs

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

Posted on August 14, 2015 by lcs

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