Week 12, Deload 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 1
Equipment:
straight bar
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
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
YTWLs Sets Reps
90 second RI 4 12
face pulls Sets Reps
90 second RI 4 25

13 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
deadlifts 75% 5 3
Notes:
comp stance
3″ blocks
knee high rack deads Sets Reps
Notes: 5 5
w/ straps
chest supported rows Sets Reps
90 second RI 3 15
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 6
wide grip pulldowns Sets Reps
90 second RI 4 20

13 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 75% 5 3
Notes:
straight bar
Pause squats RPE Sets Reps
Equipment: RPE 7 5 5
2sec
w/ chains
in briefs
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

13 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 75% 5 3
Equipment:
straight bar
RB CG bench Sets Reps
Equipment: 5 5
straight bar
w/ shirt or sling shot
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
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

14 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
deadlifts 70% 5 3
Notes:
comp stance
3″ blocks
knee high rack deads Sets Reps
Notes: 4 8
w/ straps
chest supported rows Sets Reps
90 second RI 3 15
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 6
wide grip pulldowns Sets Reps
90 second RI 4 20

14 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: % or RPE Sets Reps
floor press 50% 10 3
Equipment:
against micro bands
McGill pull ups Sets Reps
10sec rest 15 1
chest supported db rows Sets Reps
against bands 3 15
db shrugs Sets Reps
w/ straps 3 20
curls Sets Reps
90 second RI 4 12
tricep choice Sets Reps
90 second RI 4 12
YTWLs Sets Reps
90 second RI 4 12
face pulls Sets Reps
90 second RI 4 25

 

14 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 70% 5 3
Notes:
straight bar
Pause squats RPE Sets Reps
Equipment: RPE 7 4 6
2sec
w/ chains
in briefs
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

14 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 70% 5 3
Equipment:
straight bar
RB CG bench Sets Reps
Equipment: 4 6
straight bar
w/ shirt or sling shot
dips Sets Reps
90 second RI 3 10
incline db press Sets Reps
90 second RI 3 10
rolling db ext Sets Reps
90 second RI 3 15
band chest flyes Reps
AMAP per set 100

15 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
deadlifts RPE 8 5 3
Notes:
comp stance
3″ blocks
knee high rack deads Sets Reps
Notes: 4 8
w/ straps
chest supported rows Sets Reps
90 second RI 3 15
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
5 6
wide grip pulldowns Sets Reps
90 second RI 4 20

15 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: % or RPE Sets Reps
CG fat bar bench 40% 10 3
Equipment:
against micro bands
McGill pull ups Sets Reps
10sec rest 15 1
chest supported db rows Sets Reps
3 15
db shrugs Sets Reps
w/ straps 3 20
curls Sets Reps
for you girls 4 12
tricep choice Sets Reps
90 second RI 4 12
YTWLs Sets Reps
90 second RI 4 12
face pulls Sets Reps
90 second RI 4 25