Monthly Archives: October 2017

Week 10, Session 1

Posted on October 30, 2017 by lcs

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%	4	3
Equipment:
straight bar
CG bench			RPE	Sets	Reps
Equipment:			RPE 8	4	6
straight bar
2bd
dips				Sets	Reps
90 second RI				2	15
incline db press				Sets	Reps
90 second RI				2	15
rolling db ext				Sets	Reps
90 second RI				2	20
band chest flyes					Reps
AMAP per set					50
band pressdowns					Reps
AMRAP per set					100

Deload Week, Session 4

Posted on October 27, 2017 by lcs

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			50%	5	1
Notes:
comp 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

Deload Week, Session 3

Posted on October 26, 2017 by lcs

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:
1sec pause at bottom
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

Deload Week, Session 2

Posted on October 25, 2017 by lcs

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			50%	5	1
Notes:
	buffalo bar
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

Deload Week, Session 1

Posted on October 23, 2017 by lcs

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
Floor Press			60%	5	1
Equipment:
straight bar
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					50
band pressdowns					Reps
AMRAP per set					50
YTWLs				Sets	Reps
90 second RI				2	12
face pulls				Sets	Reps
90 second RI				2	25

Week 12, Session 4

Posted on October 20, 2017 by lcs

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	4
Notes:
comp stance
3″ blocks
					`
defcit deads				Sets	Reps
Notes:				4	6
2 black mats
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

Week 12, Session 3

Posted on October 20, 2017 by lcs

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
OH press			RPE 7	5	5
Equipment:
swiss bar
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

Week 12, Session 2

Posted on October 17, 2017 by lcs

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 8	6	4
Notes:
	bufflalo bar
Pause squats			RPE	Sets	Reps
Equipment:			RPE 7	4	6
	w/ SSB
	vs light bands
walking lunges				Sets	Reps
90 second RI				2	10
step ups				Sets	Reps
90 second RI				2	10
Stir the pots				Sets	Reps
90 second RI				2	15

Week 12, Session 1

Posted on October 17, 2017 by lcs

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	6	4
Equipment:
straight bar
Bench			RPE	Sets	Reps
Equipment:			RPE 7	4	6
swiss bar
2bd
dips				Sets	Reps
90 second RI				2	15
incline db press				Sets	Reps
90 second RI				2	15
rolling db ext				Sets	Reps
90 second RI				2	20
band chest flyes					Reps
AMAP per set					50
band pressdowns					Reps
AMRAP per set					100

Week 13, Session 4

Posted on October 13, 2017 by lcs

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
defcit deads				Sets	Reps
Notes:				4	6
2 black mats
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