Wk5, 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:
buffalo bar
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 4 5
  3″ blocks  
 
 
 
single leg deadlifts Sets Reps
90 second RI 3 15
walking lunges Sets Reps
90 second RI 3 20
 
stir the pots Sets Reps
90 second RI 4 25

Wk5, 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 5
Equipment:
touch  
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  3board  
 
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 50
 
cable pressdowns Sets Reps
90 second RI 2 20

Wk4, Session 4

Exercise: Sets Reps
Bent over rows 3 8
Equipment:
swiss bar
 
RDLs w/ DBs Sets Reps
90 second RI 3 15
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 8
v-grip pulldowns Sets Reps
90 second RI 3 10
wide grip pulldowns Sets Reps
90 second RI 3 10

Wk4, Session 3 DO THE WARMUP!

Knowing y’all skip stuff if it’s not brought to your attention.  Do the YTWLs as part of your warm up for this session.

 

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
YTWLs 4 12
 
Exercise: Sets Reps
Dips 5 10
McGill pull ups 10 2
 
Sets Reps
DB floor press 4 12
chest supported db rows 4 12
 
 
Sets Reps
db rows 4 12
rolling db ext 4 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
Sets Reps
face pulls 4 12
skull crusher 4 12
 
db shrugs Sets Reps
straps 4 15

Wk4, 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 6
Notes:
buffalo bar
 
 
Deadlifts RPE Sets Reps
Equipment: RPE 7 3 6
  3″ blocks  
 
 
 
single leg deadlifts Sets Reps
90 second RI 2 15
walking lunges Sets Reps
90 second RI 2 20
 
stir the pots Sets Reps
90 second RI 4 25

Wk4, 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
  3board  
  1sec pause
 
seated OH DB press Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 50
 
cable pressdowns Sets Reps
90 second RI 2 20

Wk3Deload, 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 3 8
Equipment:
swiss bar
 
RDLs w/ DBs Sets Reps
90 second RI 3 15
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 8
v-grip pulldowns Sets Reps
90 second RI 3 20
wide grip pulldowns Sets Reps
90 second RI 3 20

Wk3Deload, 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
CG bench press 50% 8 3
Equipment:
micro bands  
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

Wk3Deload, 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:
buffalo bar
 
 
Deadlifts RPE Sets Reps
Equipment: 50% 5 1
  floor  
 
 
 
single leg deadlifts Sets Reps
90 second RI 2 15
walking lunges Sets Reps
90 second RI 2 20
 
stir the pots Sets Reps
90 second RI 4 25

Wk3Deload, 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  
  1sec pause
 
seated OH DB press Sets Reps
90 second RI 2 15
incline db press Sets Reps
90 second RI 2 15
 
band chest flyes Reps
AMAP per set 50
 
cable pressdowns Sets Reps
90 second RI 2 20