Volume 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 RPE 7 5 5
Notes:  
   
   
   
more squats (best Wk 1) RPE Sets Reps
Equipment: RPE 7 3 8
  straight bar  
  back weight down  
   
   
Goblet squats Sets Reps
90 second RI 4 10
   
split squats Sets Reps
90 second RI 3 12/12
   
stir the pots Sets Reps
90 second RI 4 25

 

Volume 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 5
Equipment:  
  touch  
   
   
CG Bench (best Week 1) RPE Sets Reps
Equipment: RPE 7 3 8
  touch  
   
   
seated OH db press Sets Reps
90 second RI 4 10
   
flat db press Sets Reps
90 second RI 4 10
   
Band chest flyes Reps
AMAP per set 150
   
push ups Reps
AMAP per set 50
   
Band pressdowns Reps
AMAP per set 150

 

Volume Deload 1, 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:  
   
   
rack pulls Sets Reps
mid shin 3 6
   
RDLs w/ DBs Sets Reps
90 second RI 2 15
   
Single leg deadlifts Sets Reps
90 second RI 2 12/12
   
face pulls Reps
90 second RI 200
   
GHR Sets Reps
  3 8

 

Volume Deload 1, Session 3

Warm Up   Sets Reps    
prowler (light) 2 40 yards    
bird dogs 2 15    
rolling planks 2 10    
Glute bridge 3 10    
military press Sets Reps  
straight bar 4 6  
   
pull ups Sets Reps
spread throughout w/o AFAP 55
   
db rows Sets Reps
w/ straps 3 12
   
shoulder circuit Sets Reps
  front raises 3 12each
  side raises  
  bent over raises  
   
YTWLs Sets Reps
90 second RI 4 10
chest supported db rows Sets Reps  
w/ 2sec hold at top 3 12  

 

Volume Deload 1, 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 50% 5 1
Notes:  
   
   
   
pause squats RPE Sets Reps
Equipment: 50% 3 6
  straight bar  
   
   
   
Goblet squats Sets Reps
90 second RI 2 12
   
split squats Sets Reps
90 second RI 3 10/10
   
stir the pots Sets Reps
90 second RI 4 25

 

Volume Deload 1, 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
2sec pause bench 50% 5 1
Equipment:  
  touch  
   
   
lying tricep ext w/ chain RPE Sets Reps
Equipment: RPE 6 3 15
  touch  
   
   
seated OH db press Sets Reps
90 second RI 3 10
   
push ups Sets Reps
90 second RI 4 10
   
bench dips Sets Reps
90 second RI 4 10
   
Band pressdowns Reps
90 second RI 100

 

Volume 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
military press RPE 7 4 5
Equipment:  
  swiss bar  
   
military press Sets Reps
straight bar 4 6
   
pull ups Sets Reps
spread throughout w/o AFAP 55
   
db rows Sets Reps
w/ straps 3 12
   
shoulder circuit Sets Reps
  front raises 3 12each
  side raises  
  bent over raises  
   
YTWLs Sets Reps
90 second RI 4 10

 

Volume Week 2, 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 RPE 7 4 5
Notes:  
   
   
   
more squats RPE Sets Reps
Equipment: RPE 7 3 10
  straight bar  
  back weight down  
   
   
Goblet squats Sets Reps
90 second RI 3 12
   
split squats Sets Reps
90 second RI 2 12/12
   
stir the pots Sets Reps
90 second RI 4 25

 

Volume 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
Bench Press RPE 7 4 5
Equipment:  
  touch  
   
   
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  touch  
   
   
seated OH db press Sets Reps
90 second RI 3 12
   
flat db press Sets Reps
90 second RI 3 12
   
Band chest flyes SS w/ push ups Reps
AMAP per set 150
   
Band pressdowns Reps
AMAP per set 150

 

Volume Week 1, 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 RPE 7 3 6
Equipment:  
   
   
Deficit Deads Sets Reps
2 black mats 3 6
   
RDLs w/ DBs Sets Reps
90 second RI 3 12
   
Single leg deadlifts Sets Reps
90 second RI 3 12/12
   
face pulls Reps
90 second RI 200
   
GHR Sets Reps
  4 8