4 Weeks Out, 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 85% 1 1
Equipment: 90% 2 1
3″ blocks 95% 1 1
 
bentover rows Sets Reps
90 sec RI 3 8
 
RDLs w/ DBs Sets Reps
90 second RI 4 8
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 250
 
GHR Sets Reps
90 sec RI 4 8

4 Weeks Out, Session 3

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
 
Exercise:  
floor press RPE Sets Reps
90 second RI 6 4 8
McGill pull ups Sets Reps
<20sec RI 10 1
db shrugs Sets Reps
w/o straps 3 15
 
shoulder circuit Sets Reps
  front raises 3 12each
side raises
band pullaparts  
 
YTWLs Sets Reps
90 second RI 5 10
 
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

4 Weeks Out, 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 85% 1 1
Notes: 90% 1
<400 = red minis RB 95% 1
  +400 = orange RB 100% 1
 
piston squats RPE Sets Reps
Equipment: 60% 3 8
  SSB  
  w/ chain
 
 
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

4 Weeks Out, 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 shirt 1bd 90% 1 1
Equipment: 1bd 92% 1 1
1bd 94% 1 1
  raw => all touch touch 90% 1 1
 
RB CG bench RPE Sets Reps
Equipment: RPE 8 3 3
  <200lbs = red minis  
  200-400 = orange
+400 = greens  
3bd  
tricep choice Sets Reps
90 second RI 2 8
incline db press Sets Reps
90 second RI 2 15
 
Band chest flyes Sets Reps
minimal rest 3 25
 
Band pressdowns Sets Reps
minimal rest 3 25

5 Weeks Out, 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:
 
step ups Sets Reps
90 second RI 2 12/12
 
split squats 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

5 Weeks Out, 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:  
floor press RPE Sets Reps
90 second RI 6 4 8
McGill pull ups Sets Reps
<20sec RI 10 1
db shrugs Sets Reps
w/o straps 3 15
 
shoulder circuit Sets Reps
  front raises 3 12each
side raises
band pullaparts  
 
YTWLs Sets Reps
90 second RI 5 10
 
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

5 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 60% 3 1
Notes:
 
 
piston squats RPE Sets Reps
Equipment: 50% 3 8
  SSB  
 
 
 
pause goblet squats Sets Reps
90 second RI 5 5
walking lunges Sets Reps
90 second RI 3 10/10
 
stir the pots Sets Reps
90 second RI 4 25

5 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 55% 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

6 Weeks Out, 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 90% 3 1
Equipment: raw same
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

6 Weeks Out, 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