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 65% 5 5
Equipment: Geared: Raw:
suit belt  
  straps down
 
  % or RPE Sets Reps
Deficit deads RPE 6 4 8
Notes:
comp stance
2 black mats  
 
RDLs Sets Reps
90 second RI 3 12
 
Split squats Sets Reps
90 second RI 3 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

11 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 65% 5 5
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

Meet Prep for Dec 12th Starts now, 11 weeks out

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat 65% 5 5
Equipment: Geared: Raw:
briefs knee wraps
  suit, straps
down  
SSB squats RPE Sets Reps
Equipment: 8 4 8
  low box
  bands
 
Walking lunges Sets Reps
90 second RI 4 12
 
GHR Sets Reps
90 second RI 5 10
Stir the Pot Reps
90 second RI 50

2 Weeks Out, Session 4

For those competing, this should be super easy.

 

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   Sets Reps
90 second RI 3 10
AND  
fat grip pullups Sets Reps
90 second RI 3 AMRAP
Seated OH Press   Sets Reps
90 second RI 3 10
AND
Lat Pulldowns w/ neutral grip handle Sets Reps
90 second RI 3 AMRAP
 
chest supported row   Sets Reps
90 second RI 3 12
AND
Bentover lateral raises Sets Reps
90 second RI 3 12
AND
Blast strap rows Sets Reps
90 second RI 3 AMAP

2 Weeks Out, Deload 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 2 15
 
Split squats Sets Reps
90 second RI 2 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

2 Weeks Out, Deload 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 50
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 50

2 Weeks Out, Deload

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

3 Weeks Out, Session 4

Accessory day.  Start to back this down and take it really easy.  Fluff and buff type stuff.

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   Sets Reps
90 second RI 3 10
AND  
fat grip pullups Sets Reps
90 second RI 3 AMRAP
Seated OH Press   Sets Reps
90 second RI 3 10
AND
Lat Pulldowns w/ neutral grip handle Sets Reps
90 second RI 3 AMRAP
 
chest supported row   Sets Reps
90 second RI 3 12
AND
Bentover lateral raises Sets Reps
90 second RI 3 12
AND
Blast strap rows Sets Reps
90 second RI 3 AMAP

3 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 90% 1 2
Equipment: Geared: Raw: 95% 2 1
suit belt  
  straps up
 
  % or RPE Sets Reps
Rack deads (do NOT use deadlift bar) RPE 9 3 2
Notes:
comp stance
inch below knees  
  straps down if geared
no straps  
RDLs Sets Reps
90 second RI 2 10
 
Step ups Sets Reps
90 second RI 2 10
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 2 15

3 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: shirted: Raw: % or RPE Sets Reps
Bench 1bd 1bd 90% 1 1
Equipment: 2bd 2bd 95% 1 1
3bd 3bd 5lb PR 1 1
  touch touch 90% 1 1
Reverse Band RPE Sets Reps
CG bench All: RPE 9 3 2
Equipment: light bands
2 board  
geared lifters are still in shirts  
 
Band tricep push downs Reps
90 second RI 50
 
Band chest flyes Reps
90 second RI 50