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 | 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 | ||||
Pulldowns | Sets | Reps | |||
90 second RI | 2 | 15 |
Monthly Archives: July 2016
Int Deload, Sesssion 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 | 4 | 6 | |||
straight bar | |||||
pull ups | Sets | Reps | |||
spread throughout w/o | AFAP | 30 | |||
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 | |||
90 second RI |
Int 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% | 2 | 3 | ||
SSB | |||||
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 |
Int Deload, 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 | ||
1sec pause bench | 50% | 5 | 2 | ||
Equipment: | |||||
touch | |||||
rolling db ext | Sets | Reps | |||
Equipment: | 3 | 15 | |||
seated OH db press | Sets | Reps | |||
90 second RI | 3 | 10 | |||
push ups | Sets | Reps | |||
90 second RI | 3 | 10 | |||
band flyes | Sets | Reps | |||
90 second RI | 4 | 25 | |||
Band pressdowns | Reps | ||||
90 second RI | 100 |
Week 2 of Int, 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 8 | 5 | 2 | ||
Equipment: | |||||
pulldowns | Sets | Reps | |||
90 sec RI | 4 | 10 | |||
RDLs w/ DBs | Sets | Reps | |||
90 second RI | 4 | 8 | |||
Single leg deadlifts | Sets | Reps | |||
90 second RI | 3 | 12/12 | |||
face pulls | Reps | ||||
90 second RI | 250 | ||||
GHR | Sets | Reps | |||
90 sec RI | 4 | 8 |
Week 2 of Int., Session 3
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 8 | 5 | 2 | ||
Equipment: | |||||
pulldowns | Sets | Reps | |||
90 sec RI | 4 | 10 | |||
RDLs w/ DBs | Sets | Reps | |||
90 second RI | 4 | 8 | |||
Single leg deadlifts | Sets | Reps | |||
90 second RI | 3 | 12/12 | |||
face pulls | Reps | ||||
90 second RI | 250 | ||||
GHR | Sets | Reps | |||
90 sec RI | 4 | 8 |
Intensity 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 | 5 | 6 | ||
Equipment: | |||||
straight bar | |||||
chest supported DB rows | Sets | Reps | |||
90 second RI | 4 | 8 | |||
McGill pull ups | Sets | Reps | |||
<20sec RI | 12 | 2 | |||
db shrugs | 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 | |||
blast strap rows | Sets | Reps | |||
90 sec RI | 3 | 15 |
Intensity 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 8 | 5 | 2 | ||
Notes: | |||||
briefs for geared | |||||
knee wraps for raw | |||||
(self wrap) | |||||
2sec pause squat | RPE | Sets | Reps | ||
Equipment: | RPE 8 | 4 | 4 | ||
buffalo bar | |||||
walking lunges | Sets | Reps | |||
90 second RI | 3 | 10/10 | |||
split squats (w/ weight!) | Sets | Reps | |||
90 second RI | 3 | 12/12 | |||
stir the pots | Sets | Reps | |||
90 second RI | 5 | 25 |
Week 2 of Int, 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 8 | 5 | 2 | ||
Equipment: | |||||
touch | |||||
CG Bench w/ pause | RPE | Sets | Reps | ||
Equipment: | RPE 8 | 4 | 3 | ||
2bd | |||||
2sec pause | |||||
tricep choice | Sets | Reps | |||
90 second RI | 4 | 8 | |||
incline db press | Sets | Reps | |||
90 second RI | 3 | 12 | |||
Band chest flyes | Sets | Reps | |||
minimal rest | 4 | 25 | |||
Band pressdowns | Sets | Reps | |||
minimal rest | 4 | 25 |
Intensity 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 | 5 | 3 | ||
Equipment: | |||||
pulldowns | Sets | Reps | |||
90 sec RI | 5 | 10 | |||
RDLs w/ DBs | Sets | Reps | |||
90 second RI | 3 | 10 | |||
Single leg deadlifts | Sets | Reps | |||
90 second RI | 3 | 10/10 | |||
face pulls | Reps | ||||
90 second RI | 250 | ||||
GHR | Sets | Reps | |||
90 sec RI | 4 | 8 |