Week 6, 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 4 6
Notes: -10% 1 6
SSB
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 3 5
  3″ blocks  
 
 
 
single leg deadlifts Sets Reps
90 second RI 3 15
stir the pots Sets Reps
90 second RI 4 25

Week 6, 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 4 6
Equipment: -10% 1 6
touch  
 
 
dips Sets Reps
90 second RI 5 10
flat db press Sets Reps
90 second RI 5 15
 
band chest flyes Reps
AMAP per set 200
 
cable pressdowns Sets Reps
90 second RI 4 20

Deload Week, 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% 5 1
Notes:
SSB
 
 
Deadlifts RPE Sets Reps
Equipment: 50% 5 1
  2″ blocks  
 
 
 
single leg deadlifts Sets Reps
90 second RI 3 15
stir the pots Sets Reps
90 second RI 4 25

Deload Week, 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 60% 5 2
Equipment:
touch  
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  3board  
  2sec pause
 
incline db presses Sets Reps
90 second RI 3 15
dips Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
cable pressdowns Sets Reps
90 second RI 3 20

Off Season Week 4, 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 10
Equipment:
swiss bar
 
trap bar deads Sets Reps
use high handles 4 20
 
RDLs w/ DBs Sets Reps
90 second RI 3 15
 
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 4, 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  
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
spread throughout w/o 4 12
db rows Sets Reps
no straps 3 20
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
YTWLs Sets Reps
90 second RI 4 12
 
db shrugs Sets Reps
no straps 4 15

Off Season Week 4, 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:
SSB
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 5 5
  3″ blocks  
 
 
 
single leg deadlifts Sets Reps
90 second RI 3 15
stir the pots Sets Reps
90 second RI 4 25

Off Season Week 4, 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 5
Equipment:
touch  
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  2board  
 
 
incline db presses Sets Reps
90 second RI 4 8
dips Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
cable pressdowns Sets Reps
90 second RI 3 20

Off Season Week 3, 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 10
Equipment:
swiss bar
 
trap bar deads Sets Reps
use high handles 4 20
 
RDLs w/ DBs Sets Reps
90 second RI 3 15
 
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 3, 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 60
chest supported db rows Sets Reps
spread throughout w/o 4 12
db rows Sets Reps
no straps 3 20
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
YTWLs Sets Reps
90 second RI 4 12
 
db shrugs Sets Reps
no straps 4 15