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
Comp deads 90% 1 1
Equipment: 92% 1 1
  95% 1 1
   
3″ block pulls RPE Sets Reps
w/ straps 9 3 3
   
Pull ups Sets Reps
90 second RI 4 5
   
Single leg deadlifts Sets Reps
90 second RI 2 20/20
   
face pulls Reps
90 second RI 200
   
lying leg curls Sets Reps
  2 25

 

Week 7, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
McGill crunches 3 10  
   
   
Exercise: % or RPE Sets Reps
2bd pause presses 50% 8 2
Equipment:  
  <3chains  
   
McGill Pull ups Sets Reps
no weight 10 2
  10 1
incline db press Sets Reps
90 second RI 2 15
   
db chest supported row Sets Reps
90 second RI 3 10
   
DOH shrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
dips Sets Reps
  3 12

 

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
squats 90% 1 1
Notes: 92% 1 1
  knee wraps 95% 1 1
   
   
piston squats RPE Sets Reps
Equipment: RPE 9 2 5
  camber bar  
  chains  
   
   
Goblet squats Sets Reps
90 second RI 2 25
   
up down planks Sets Reps
90 second RI 3 15
   
GHR Sets Reps
no weight 4 8

 

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 touch 90% 1 1
Equipment: touch 92% 1 1
  1bd 95% 1 1
   
   
CG bench RPE Sets Reps
Equipment: RPE 9 3 3
  3board  
  sling shot  
   
seated side laterals Sets Reps
90 second RI 2 12
   
band face pulls Sets Reps
90 second RI 2 25
   
Band chest flyes Reps
AMAP per set 50
   
Band pressdowns Reps
AMAP per set 50

 

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
Comp deads 90% 2 2
Equipment:  
   
   
Rack pulls RPE Sets Reps
90 second RI 9 3 3
   
Pull ups Sets Reps
90 second RI 4 5
   
Single leg deadlifts Sets Reps
90 second RI 2 20/20
   
face pulls Reps
90 second RI 200
   
lying leg curls Sets Reps
  2 25

 

Week 6, 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
2bd pause presses 50% 8 2
Equipment:  
  micro bands  
   
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
   
DOH dhrugs Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
dips Sets Reps
  3 12

 

Week 6, 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 90% 2 2
Notes:  
  knee wraps  
   
   
piston squats RPE Sets Reps
Equipment: RPE 9 3 6
  camber bar  
  chains  
   
   
Goblet squats Sets Reps
90 second RI 2 25
   
up down planks Sets Reps
90 second RI 2 20
   
GHR Sets Reps
no weight 4 8

 

Week 6, 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 touch 90% 2 2
Equipment:  
   
   
   
CG bench RPE Sets Reps
Equipment: RPE 9 3 3
  3board  
  sling shot  
   
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 50

 

Wee 5, Session 4 of deload

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:  
   
   
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
  3 20

 

Week 5, Session 3 of deload

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
incline db press Sets Reps
90 second RI 3 12
   
db chest supported row Sets Reps
90 second RI 4 10
   
DOH BB shrugs (no straps) Sets Reps
90 second RI 3 20
   
pulldowns Sets Reps
90 second RI 4 15
   
blast strap rows Sets Reps
90 second RI 3 15
   
stir the pot Sets Reps
90 second RI 4 20
   
Prowler: 270lbs 7 trips
hard walk, not sprints