Int 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:
 
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

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