Off Season Week 2, 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 8
  w/ 2′ pause  
 
 
seated OH db press Sets Reps
90 second RI 3 12
dips Sets Reps
90 second RI 3 15
 
Push ups Reps
AMAP per set 100
 
cable pressdowns Sets Reps
90 second RI 3 20

Off Season Week 1, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: Sets Reps
Bent over rows 4 8
Equipment:
swiss bar
 
trap bar deads Sets Reps
use high handles 3 20
 
RDLs w/ DBs Sets Reps
90 second RI 3 12
 
split squats Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 8
pulldowns Sets Reps
90 second RI 3 20

Off Season Week 1, 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
Floor press RPE 7 4 8
Equipment:
swiss bar  
pull ups Sets Reps
spread throughout w/o AFAP 50
chest supported db rows Sets Reps
spread throughout w/o 3 10
db rows Sets Reps
no straps 3 15
 
shoulder circuit Sets Reps
  front raises 3 10each
side raises
bent over raises  
 
YTWLs Sets Reps
90 second RI 3 10
 
db shrugs Sets Reps
no straps 3 15

Off Season Week 1, 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 5
Notes:
straight bar
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 5 5
   
 
 
 
single leg deadlifts Sets Reps
90 second RI 3 15
stir the pots Sets Reps
90 second RI 4 20

Off Season Week 1, 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 RPE Sets Reps
Equipment: RPE 7 4 6
  w/ 2′ pause  
 
 
seated OH db press Sets Reps
90 second RI 3 10
dips Sets Reps
90 second RI 3 10
 
Push ups Reps
AMAP per set 100
 
cable pressdowns Sets Reps
90 second RI 3 20

2 Weeks Out

Due to the hurricane and all other things, we’re going to condense these last couple weeks.  Last week was an unintentional deload.

 

This week work up to 90% (openers) with full gear.  Keep accessory work to a minimum.  What accessory work you do is to be kept light.  Refine the movement.  If you’re worried about getting stronger, it ain’t happening this close to the meet.  It’s too late for that.  Now is the time to get start getting ready.  You’re as strong as you’re going to get.  Don’t fuck up these last 2 weeks.

3 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 raw and shirt 1bd 85% 1 1
Equipment: touch 90% 1 1
2bd 94% 1 1
  touch 90% 1 1
 
RB CG bench RPE Sets Reps
Equipment: RPE 8 4 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