Week 4, Deload Session 2 of 3

Only 3 sessions this week for the deload.  So combo lower day:

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

Week 4, Deload Session 1 of 3

Just 3 training days this week.  Want to do something else?  Go to the beach, go the pool, go for a hike.  Stay out of the gym!

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 50% 5 2
Equipment:
touch  
 
 
CG Bench RPE Sets Reps
Equipment: RPE 7 4 6
  2board  
  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

Week 3, 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
deadlifts RPE 7 3 5
Notes: -5% 1 6
comp stance -5% 1 8
 
knee high rack deads Sets Reps
Notes: 4 6
w/ straps  
 
Bent over rows Sets Reps
90 second RI 4 6
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
 
pull ups Sets Reps
  5 AMRAP
wide grip pulldowns Sets Reps
90 second RI 4 12

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
seated Military press RPE 7 5 6
Equipment:
w/ dbs or straight bar  
McGill pull ups Sets Reps
10sec rest 6 2
6 1
chest supported rows Sets Reps
against bands 4 8
db rows Sets Reps
w/ straps 3 15
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
  YTWLs
 
curls Sets Reps
90 second RI 5 12
 
tricep choice Sets Reps
90 second RI 5 12

Week 3, 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 5
Notes: -10% 1 8
camber bar -10% 1 10
 
 
Pause squats RPE Sets Reps
Equipment: RPE 6 4 6
  3sec  
 
 
 
walking lunges Sets Reps
90 second RI 3 10
step ups w/ weight Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 5 15

Week 3, 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 5
Equipment: -10% 1 8
Buffalo bar -10% 1 10
 
 
CG bench Sets Reps
Equipment: 3 8
straight bar
shoulder saver  
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 15
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 100

Week 2, 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
deadlifts RPE 7 3 6
Notes: -5% 1 8
comp stance -5% 1 8
 
knee high rack deads Sets Reps
Notes: 34 6
w/ straps  
 
Bent over rows Sets Reps
90 second RI 3 8
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
 
pull ups Sets Reps
  5 AMRAP
wide grip pulldowns Sets Reps
90 second RI 4 12

Week 2, 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
seated Military press RPE 7 4 8
Equipment:
w/ dbs or straight bar  
McGill pull ups Sets Reps
10sec rest 5 2
5 1
chest supported rows Sets Reps
against bands 3 10
db rows Sets Reps
w/ straps 3 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
  YTWLs
 
curls Sets Reps
90 second RI 4 12
 
tricep choice Sets Reps
90 second RI 4 12

Week 2, 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: -10% 1 8
camber bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 6 4 6
  2sec  
 
 
 
walking lunges Sets Reps
90 second RI 3 10
step ups Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 5 15

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 5 6
Equipment: -10% 1 8
Buffalo bar
 
 
CG bench Sets Reps
Equipment: 3 8
straight bar
shoulder saver  
 
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 15
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 100