8 Weeks Out, 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

8 Weeks Out, 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

9 Weeks Out of Oct 29th, 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 geared 80% 5 1
Equipment: raw 80% 3 2
briefs
  straps up
bentover rows Sets Reps
90 sec RI 3 8
 
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

9 Weeks Out of Oct 29th, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise:  
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
 
cable pressdowns Sets Reps
90 sec RI 3 failure

9 Weeks Out of Oct 29th, 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 80% 3 2
Notes:
briefs and straps up
  knee wraps for raw
(self wrap)  
low box squat RPE Sets Reps
Equipment: RPE 6 3 6
  any bar  
  work position
must be below parallell  
 
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

9 Weeks Out of Oct 29, 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 80% 3 2
Equipment:
shirt => 2bd  
  raw => 1bd
 
RB CG bench RPE Sets Reps
Equipment: RPE 7 3 5
  <200lbs = red minis  
  200-400 = orange
+400 = greens  
 
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

10 Weeks Out of Oct 29th, 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 75% 3 3
Equipment:
briefs
  suit straps down
bentover rows Sets Reps
90 sec RI 3 8
 
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

10 Weeks Out of Oct 29th, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise:  
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
 
cable pressdowns Sets Reps
90 sec RI 3 failure

10 Weeks Out of Oct 29th, 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 75% 3 3
Notes:
briefs and suit
  knee wraps for raw
(self wrap)  
low box squat RPE Sets Reps
Equipment: RPE 6 3 3
  any bar  
  work position
must be below parallell  
 
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

10 Weeks Out Oct 29th, 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 75% 3 3
Equipment:
shirt => 2bd  
  raw => 1bd
 
RB CG bench RPE Sets Reps
Equipment: 50% 3 3
  <200lbs = red minis  
  200-400 = orange
+400 = greens  
 
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