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
floor press 50% 4 8
Equipment:  
  chains  
   
McGill Pull ups Sets Reps
no weight 10 2
  10 1
incline db press Sets Reps
90 second RI 3 12
   
db chest supported row Sets Reps
90 second RI 4 10
   
BB shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
backwards sled drags heavy 5 trips

 

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
squats 80% 5 2
Notes:  
   
   
   
piston squats RPE Sets Reps
Equipment: RPE 7 3 8
  ssb  
  chains  
   
   
Goblet squats Sets Reps
90 second RI 3 25
   
up down planks Sets Reps
90 second RI 3 15
   
weighted GHR Sets Reps
  6 6

 

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 80% 5 2
Equipment:  
  touch  
   
   
CG Bench RPE Sets Reps
Equipment: RPE 8 4 3
  3board  
  no pause  
   
seated side laterals Sets Reps
90 second RI 3 12
   
band face pulls Sets Reps
90 second RI 3 25
   
Band chest flyes Reps
AMAP per set 50
   
Band pressdowns Reps
AMAP per set 100

 

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
Comp deads 50% 5 1
Equipment:  
   
   
RDLs w/ Dbs Sets Reps
90 second RI 3 15
   
Pull ups Sets Reps
90 second RI 5 5
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
lying leg curls Sets Reps
AMAP per set 3 20

 

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
bench press 30% 6 2
Equipment:  
  doubled mini’s  
   
McGill Pull ups Sets Reps
no weight 10 2
  10 1
incline db press Sets Reps
90 second RI 3 12
   
db chest supported row Sets Reps
90 second RI 4 10
   
BB shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
Prowler: 240lbs 5 trips
hard walk, not sprints  

 

Week 2, 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 floor press 50% 3 2
Notes: 1 max
   
   
   
Seated DB shoulder press RPE Sets Reps
Notes: RPE 6 4 10
   
   
push ups Sets Reps
90 second RI 3 20
   
band pressdowns Sets Reps
90 second RI 3 25
   
Band chest flyes Sets Reps
  3 25

 

Week 1 Pre-meet, 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
Comp deads 75% 4 4
Equipment:  
   
   
RDLs w/ Dbs Sets Reps
90 second RI 3 15
   
Pull ups Sets Reps
90 second RI 5 5
   
Single leg deadlifts Sets Reps
90 second RI 3 20/20
   
face pulls Reps
90 second RI 200
   
db rows Sets Reps
90 second RI 3 15
   
lying leg curls Reps
AMAP per set 100

 

Week 1 Pre-meet, 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
fat bar floor press RPE 7 4 8
Equipment:  
  close grip  
   
McGill Pull ups Sets Reps
no weight 10 2
  10 1
high incline db press Sets Reps
90 second RI 3 12
   
db chest supported row Sets Reps
90 second RI 5 10
   
band shrugs Reps
90 second RI 100
   
pulldowns Sets Reps
90 second RI 4 20
   
Prowler: 210lbs 5 trips
hard walk, not sprints  

 

Week 1 Pre-meet, 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
squats 75% 4 4
Notes:  
   
   
   
piston squats RPE Sets Reps
Equipment: RPE 7 4 8
  ssb  
   
   
   
Goblet squats Sets Reps
90 second RI 4 25
   
up down planks Sets Reps
90 second RI 4 15
   
banded GHR Sets Reps
16 total reps per set 4 8
  drop band 8 more

 

Week 1 Pre-meet, 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 75% 4 4
Equipment:  
  touch  
   
   
CG Bench w/ pause RPE Sets Reps
Equipment: RPE 7 4 6
  2board  
  no pause  
   
Front raises SS/ lateral raises Sets Reps
90 second RI 5 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