5 Weeks Out, Session 2

Squats:

90% for 2 singles

RB 95% x1

RB 100% x1

 

Piston Squats raw with knee wraps

add chain: 3 sets of 6

 

Normal accessory:

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

5 Weeks Out, Session 1

Bench:

90% to touch

95% to 1board

100% to 2board

90% to touch

CG RB Bench:

2 sets of 3 at RPE 9

 

Normal accessory work.

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

7 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 85% 2 2
Notes:
comp stance
floor
 
rack deads Sets Reps
Notes: 3 3
w/ straps  
conventional stance  
 
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

7 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
 
   
chest supported rows Sets Reps
90 second RI 3 15
w/o band  
McGill pull ups Sets Reps
10sec rest 15 1
single leg deadlifts Sets Reps
90 second RI 3 15/15
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
 
wide grip pulldowns Sets Reps
90 second RI 4 20

8 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 85% 2 2
Notes:
comp stance
floor
 
rack deads Sets Reps
Notes: 3 3
w/ straps  
conventional stance  
 
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