Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
Pendlay rows 5 6
Equipment:
 
McGill Pull ups Sets Reps
90 second RI 12 2
 
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 10
Blast strap body rows Sets Reps
90 second RI 4 10
 
Face Pull Sets Reps
90 second RI 3 burn
 
Prowler: 140lbs 5 trips

Offseason 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 6 5
Equipment:
conv  
 
 
  % or RPE Sets Reps
3″ block pulls RPE 7 4 5
touch and go
RDLs Sets Reps
90 second RI 3 20
 
Step ups Sets Reps
90 second RI 2 20
 
Single leg deadlifts Sets Reps
90 second RI 2 20
 
ReverseSled drags Reps
90 second RI 5 trips
 
Rolling Planks Sets Reps
90 second RI 3 15

7 Weeks Out of RPS, 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 85% 1 2
Equipment: Geared: Raw: 90% 1 2
suit belt 90% 2 1
  straps down
 
  % or RPE Sets Reps
Deficit deads RPE 6 5 2
Notes:
comp stance
2 black mats  
 
RDLs Sets Reps
90 second RI 3 8
 
Split squats Sets Reps
90 second RI 4 12
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

Offseason Week 2, 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 RPE 7 6 5
Equipment:
raw
 
CG bench RPE Sets Reps
Equipment RPE 6 5 8
  2bd
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100

7 Weeks Out of RPS, 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% 1 2
Equipment: Geared: Raw: 90% 1 2
shirt touch 90% 2 1
  1bd
RB CG Bench RPE Sets Reps
Equipment geared: raw: RPE 8 3 5
  3 bd 2bd
 
 
 
Band tricep push downs Reps
90 second RI 50
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 100
 
Band pull aparts Reps
90 second RI 100

Offseason 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 6 5
Equipment:
n/a
 
 
High rep squats RPE Sets Reps
Equipment: RPE 6 5 12
  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

Competitors 7 Weeks Out of RPS, 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% 3 2
Equipment: Geared: Raw:
full knee wraps
 
 
SSB squats RPE Sets Reps
Equipment: 8 5 3
  box squat
  bands
 
Walking lunges Sets Reps
90 second RI 3 8
 
GHR Sets Reps
90 second RI 4 12
Stir the Pot Reps
90 second RI 50

Both competitors and off season, Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
Pendlay rows 4 8
Equipment:
 
McGill Pull ups Sets Reps
90 second RI 20 1
 
dips 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

Offseason Week 1 – 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 3 6
touch and go
RDLs Sets Reps
90 second RI 2 20
 
Step ups Sets Reps
90 second RI 2 20
 
Single leg deadlifts Sets Reps
90 second RI 2 20
 
ReverseSled drags Reps
90 second RI 5 trips
 
Rolling Planks Sets Reps
90 second RI 3 15

8 Weeks Out of RPS meet, 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: 85% 1 2
suit belt  
  straps down
 
  % or RPE Sets Reps
Deficit deads RPE 6 4 3
Notes:
comp stance
2 black mats  
 
RDLs Sets Reps
90 second RI 3 8
 
Split squats Sets Reps
90 second RI 4 12
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15