Raw Offseason Week 4, Session 4

Warm Up     Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 10  
   
   
Exercise: % or RPE Sets Reps
Block pulls 50% 5 1
Equipment:  
  3″ blocks  
   
Pull ups Sets Reps
90 second RI 3 AMAP
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
lying leg curls Reps
AMAP per set 150

v

Raw Offseason Week 4, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
DB floor press RPE 6 1 10
Equipment: 1 12
  1 15
  1 max
McGill Pull ups Sets Reps
w/ weight 10 2
  10 1
incline db press Sets Reps
90 second RI 2 15
   
chest supported rows Sets Reps
90 second RI 3 12
   
DB shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 3 15
   
Prowler: 140lbs 5 trips

 

Raw Offseason Week 4, Session 1

Warm Up   Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 15  
   
   
Exercise: % or RPE Sets Reps
SSB squats RPE 7 4 5
Notes: 1 8
  normal stance 1 15
   
   
piston style split squats Sets Reps
90 second RI 3 20/20
   
up down planks Sets Reps
90 second RI 4 12
   
weighted GHR Sets Reps
AMAP per set 4 AMAP

 

Raw Offseason Week 4, Session 1

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
Swiss bar bench 50% 6 3
Notes: 1 max
   
   
   
Seated DB shoulder press RPE Sets Reps
Notes: RPE 6 4 12
   
   
   
incline db press Sets Reps
90 second RI 3 15
   
push ups Sets Reps
90 second RI 3 failure
   
band pressdowns Sets Reps
90 second RI AFAP 200

 

Raw Offseason Week 3, Session 4

Warm Up     Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 10  
   
   
Exercise: % or RPE Sets Reps
Deficit Deads RPE 7 6 3
Equipment:  
  2 black mats  
   
Pull ups Sets Reps
90 second RI 3 AMAP
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
reverse lunges off box Sets Reps
90 second RI 3 12/12
   
lying leg curls Reps
AMAP per set 150

 

Raw Offseason Week 3, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
DB floor press RPE 6 4 12
Equipment:  
   
   
McGill Pull ups Sets Reps
w/ weight 10 2
   
incline db press Sets Reps
90 second RI 3 15
   
chest supported rows Sets Reps
90 second RI 3 12
   
DB shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 3 15
   
Prowler: 140lbs 5 trips

 

Raw Offseason Week 3, Session 2

Warm Up   Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 15  
   
   
Exercise: % or RPE Sets Reps
Cambered Bar RPE 7 4 5
Notes: 1 8
  normal stance 1 15
   
   
SSB Pause squats RPE Sets Reps
Equipment: RPE 7 3 5
  wide stance  
  2″ pause  
   
   
piston style split squats Sets Reps
90 second RI 3 20/20
   
up down planks Sets Reps
90 second RI 4 12
   
weighted GHR Sets Reps
AMAP per set 4 AMAP

 

Raw Offseason Week 3, Session 1

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 Press RPE 7 5 4
Notes: 10% drop 1 6
  10% drop 1 8
   
   
Standing barbell OH press RPE Sets Reps
Notes: RPE 8 4 8
   
   
   
incline db press Sets Reps
90 second RI 4 6
   
push ups Sets Reps
90 second RI 3 failure
   
band pressdowns Sets Reps
90 second RI AFAP 200
   
Band chest flyes Sets Reps
AMAP per set 3 25

 

Raw Offseason Week 2, Session 4

Warm Up     Sets Reps  
prowler 2 40 yards  
bird dogs 2 15  
Goblet squat 2 10  
TKEs 2 10  
   
   
Exercise: % or RPE Sets Reps
Deficit Deads RPE 7 5 5
Equipment:  
  2 black mats  
   
Pull ups Sets Reps
90 second RI 5 AMAP
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
reverse lunges off box Sets Reps
90 second RI 3 10/10
   
lying leg curls Reps
AMAP per set 150

 

Raw Offseason Week 2, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
Floor Press RPE 6 4 8
Equipment:  
  w/ swiss bar  
  chains  
McGill Pull ups Sets Reps
w/ weight 25 1
   
incline db press Sets Reps
90 second RI 3 15
   
chest supported rows Sets Reps
90 second RI 3 12
   
DB shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 3 15
   
Prowler: 140lbs 5 trips