6 Weeks Out of APF, 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 80% 1 2
Equipment: Geared: Raw: 85% 2 1
1bd touch
 
CG bench RPE Sets Reps
Equipment heavy 3 3
  3bd t-n-go top set
w/ bands  
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100

2 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 1
Equipment: Geared: Raw: 90% 1 1
touch touch 80% 2 1
 
CG Bench RPE Sets Reps
Equipment geared: raw: RPE 8 3 3
  3 bd 2bd
no RB!  
 
 
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 100

6 Weeks Out of APF, 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:
briefs belt and
  knee wraps
 
Pause squats RPE Sets Reps
Notes: RPE 6 6 4
  2sec pause
 
 
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

2 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% 1 1
Equipment: Geared: Raw: 90% 1 1
full knee wraps 80% 2 1
 
 
Walking lunges Sets Reps
90 second RI 2 8
 
GHR Sets Reps
90 second RI 2 12
Stir the Pot Reps
90 second RI 50

All Deload, 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 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

All Deload, 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 60% 6 3
Equipment:
raw
 
rolling db ext. Sets Reps
90 second RI 4 12
 
Band chest flyes Reps
90 second RI 50
 
Lat Pulldowns Reps
90 second RI 100
 
Pullups w/ weight Sets Reps
90 second RI 5 5

All Deload, 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 60% 5 2
Equipment: Geared: Raw:
belt only belt
no knee wraps
 
Walking lunges Sets Reps
90 second RI 4 10
 
GHR Sets Reps
90 second RI 4 10
McGill Pull ups Sets Reps
90 second RI 15 2
 
Stir the Pot Reps
90 second RI 50

All: Session 4

Warm Up Sets Reps  
suitcase carries 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise:  
DB Floor Press RPE Sets Reps
90 second RI RPE 6 3 10
Bentover BB rows Sets Reps
90 second RI 3 10
 
Dips (bw only) Sets Reps
90 second RI 3 10
 
McGill Pull ups Sets Reps
90 second RI 15 1
 
chest supported rows Sets Reps
90 second RI 3 10
Incline DB Press Sets Reps
90 second RI 3 10
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
Face Pull Sets Reps
90 second RI 2 burn

8 Weeks Out of APF, 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% 4 2
Equipment: Geared: Raw:
briefs belt  
 
 
  % or RPE Sets Reps
3″ block pulls RPE 7 4 2
touch and go
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

4 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 80% 1 1
Equipment: Geared: Raw: 85% 1 1
suit belt 90% 1 1
  straps up
 
  % or RPE Sets Reps
4″ block pulls 95% 2 1
Notes:
comp stance
 
 
single leg DLs Sets Reps
90 second RI 2 12
 
Split squats Sets Reps
90 second RI 2 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15