3 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 90% 1 1
Equipment: Geared: Raw: 95% 1 1
  full gear belt 90% 2 1
   
   
  % or RPE Sets Reps
RB pulls in rack 100% 3 1
orange band  
   
Step ups Sets Reps
90 second RI 2 10
   
Single leg deadlifts Sets Reps
90 second RI 2 10
   
ReverseSled drags Reps
90 second RI 5 trips
   
Rolling Planks Sets Reps
90 second RI 4 15

 

3 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 tch90% 1 1
Equipment: Geared: Raw: tch95% 1 1
  shirt raw 3bd100% 1 1
  1bd95% 1 1
CG bench RPE Sets Reps
Equipment Geared: Raw: heavy 3 3
  3bd 2bd top set  
  shirt  
   
   
Band tricep push downs Reps
90 second RI 100
   
Band chest flyes Reps
90 second RI 100
   
Lat Pulldowns Reps
90 second RI 100

 

3 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 90% 1 1
Equipment: Geared: Raw: 95% 1 1
  full gear belt and RB100% 1 1
  knee wraps  
   
Piston squats RPE Sets Reps
Notes: RPE 7 3 8
  chain  
   
   
Walking lunges Sets Reps
90 second RI 2 12
   
GHR Sets Reps
90 second RI 2 12
   
Stir the Pot Reps
90 second RI 60
   

 

4 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 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

 

4 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 60% 5 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

 

4 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 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

 

5 Weeks Out of APF, 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
OH barbell presses 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

 

5 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 90% 5 1
Equipment: Geared: Raw:  
  full gear belt  
   
   
  % or RPE Sets Reps
3″ block pulls RPE 9 3 3
touch and go  
   
Step ups Sets Reps
90 second RI 3 10
   
Single leg deadlifts Sets Reps
90 second RI 3 10
   
ReverseSled drags Reps
90 second RI 5 trips
   
Rolling Planks Sets Reps
90 second RI 3 15

 

5 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 90% 1 2
Equipment: Geared: Raw: 3 1
  1bd touch  
  shirt  
CG bench RPE Sets Reps
Equipment Geared: Raw: heavy 3 3
  3bd 2bd top set  
  shirt  
   
   
Band tricep push downs Reps
90 second RI 100
   
Band chest flyes Reps
90 second RI 100
   
Lat Pulldowns Reps
90 second RI 100
   

 

5 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 90% 5 1
Equipment: Geared: Raw:
full gear belt and
  knee wraps
 
Piston squats RPE Sets Reps
Notes: RPE 7 4 8
  chain
 
 
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