Raw Offseason Week 9, Session 1 of deload

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 floor press 60% 5 2
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
   
Band chest flyes Sets Reps
  3 25

 

Raw Offseason Week 8, 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 3
Equipment:  
  1 black mat  
   
bent over rows Sets Reps
90 second RI 4 12
   
Pull ups Sets Reps
90 second RI AFAP 30
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
bw walking lunges Sets Reps
90 second RI 2 20/20
   
lying leg curls Reps
AMAP per set 100

 

Raw Offseason Week 8, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: Sets Reps
push ups 5 25
Equipment:  
   
   
McGill Pull ups Sets Reps
w/ weight 25 1
   
incline db press Sets Reps
90 second RI 4 15
   
db chest supported row Sets Reps
90 second RI 4 12
   
DB shrugs Sets Reps
90 second RI 4 15
   
pulldowns Sets Reps
90 second RI 3 15
   
db row Sets Reps
90 second RI 4 15
   
Prowler: 140lbs 5 trips

 

Raw Offseason Week 8, 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
box squats RPE 7 5 3
Notes: 10% drop 1 6
  box below parallel  
  buffalo bar  
   
SSB squats RPE Sets Reps
Equipment: RPE 7 3 3
  comp stance  
  2″ pause  
  no box  
   
split squats w/ weight Sets Reps
90 second RI 3 25/25
   
up down planks Sets Reps
90 second RI 4 12
   
banded GHR Sets Reps
16 total reps per set 4 8
  drop band 8 more

 

Raw Offseason Week 8, 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 3
Equipment:  
  touch  
   
   
CG Bench w/ pause RPE Sets Reps
Equipment: RPE 7 3 3
  2board  
  2″ pause  
   
Front raises SS/ lateral raises Sets Reps
90 second RI 4 12/15
   
face pulls w/ rope Sets Reps
90 second RI 3 15
   
Band chest flyes Reps
AMAP per set 100
   
Band pressdowns Reps
AMAP per set 200

 

Raw Offseason Week 7, 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 4 4
Equipment:  
  1 black mat  
   
bent over rows Sets Reps
90 second RI 4 12
   
Pull ups Sets Reps
90 second RI AFAP 30
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
reverse lunges w/ weight Sets Reps
90 second RI 3 12/12
   
lying leg curls Reps
AMAP per set 100

 

Raw Offseason Week 7, 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 7 5 10
Equipment:  
   
   
McGill Pull ups Sets Reps
bw only 20 1
  cut rest times  
flat db press Sets Reps
90 second RI 4 10
   
db rows Sets Reps
90 second RI 4 12
   
DB shrugs Sets Reps
90 second RI 4 15
   
v-bar pulldowns Sets Reps
90 second RI 3 15
   
Prowler: 140lbs 6 trips
EMOM  

 

Raw Offseason Week 7, 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
SSB box squats RPE 7 4 4
Notes: 10% drop 1 8
  box below parallel  
   
   
Cambered bar RPE Sets Reps
Equipment: RPE 7 3 5
  wide stance  
  2″ pause  
  no box  
   
Goblet squats Sets Reps
90 second RI 3 25
   
up down planks Sets Reps
90 second RI 4 12
   
banded Sets Reps
16 total reps 4 8
  drop band 8 more

 

Raw Offseason Week 7, 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 4 4
Equipment:  
  1board  
   
   
CG Bench w/ pause RPE Sets Reps
Equipment: RPE 7 4 3
  2″ pause  
  chains  
   
seated OH db presses Sets Reps
90 second RI 4 15
   
Front raises SS/ lateral raises Sets Reps
90 second RI 4 12/15
   
face pulls w/ rope Sets Reps
90 second RI 3 15
   
Band chest flyes Reps
AMAP per set 100

 

Raw Offseason Week 6, 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 AFAP 50
   
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 100