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
military press RPE 7 6 4
Equipment:
straight bar  
chest supported DB rows Sets Reps
90 second RI 4 8
McGill pull ups Sets Reps
<20sec RI 12 2
db rows Sets Reps
w/ straps 4 15
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
band pullaparts  
 
YTWLs Sets Reps
90 second RI 4 12
 
pulldowns Sets Reps
90 sec RI 5 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 RPE 7 6 4
Notes:
 
 
3sec pause squats RPE Sets Reps
Equipment: RPE 7 4 6
  buffalo bar  
 
 
 
walking lunges Sets Reps
90 second RI 3 20
split squats (w/ weight!) Sets Reps
90 second RI 3 12/12
 
stir the pots Sets Reps
90 second RI 5 25

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 RPE 7 6 4
Equipment:
touch  
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  1bd  
 
 
seated OH db press Sets Reps
90 second RI 3 12
flat db press Sets Reps
90 second RI 3 12
 
Band chest flyes Reps
AMAP per set 150
 
Band pressdowns Reps
AMAP per set 200

Week 5 of Volume, 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 6 5
Equipment:
 
pulldowns Sets Reps
90 sec RI 5 10
 
RDLs w/ DBs Sets Reps
90 second RI 4 15
 
Single leg deadlifts Sets Reps
90 second RI 4 12/12
face pulls Reps
90 second RI 250
 
GHR Sets Reps
90 sec RI 5 10
pulldowns Sets Reps
90 sec RI 5 10

Week 5 of Volume, 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 5 6
Equipment:
straight bar  
chest supported DB rows Sets Reps
straight bar 3 12
McGill pull ups Sets Reps
<20sec RI 10 2
db rows Sets Reps
w/ straps 4 15
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
YTWLs Sets Reps
90 second RI 4 12
 
pulldowns Sets Reps
90 sec RI 5 10

Week 5 of Volume, 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 6
Notes:
 
 
more squats RPE Sets Reps
Equipment: RPE 7 3 8
  straight bar  
  back weight down
 
 
Goblet squats Sets Reps
90 second RI 4 20
split squats Sets Reps
90 second RI 4 15/15
 
stir the pots Sets Reps
90 second RI 5 25

Week 5 of Volume, 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 6
Equipment:
touch  
 
 
CG Bench (best Week 2) RPE Sets Reps
Equipment: RPE 7 3 8
  touch  
 
 
seated OH db press Sets Reps
90 second RI 4 15
flat db press Sets Reps
90 second RI 4 15
 
Band chest flyes Reps
AMAP per set 200
 
push ups Reps
AMAP per set 75
 
Band pressdowns Reps
AMAP per set 200

Deload, 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

Deload, 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
 
chest supported db rows Sets Reps
w/ 2sec hold at top 3 12

Deload, 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