Monthly Archives: November 2017

Week 6, Session 2

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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 3
Notes:
cambered bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 5 4
  w/ SSB  
  no bands
 
 
GHRs Sets Reps
90 second RI 4 10
walking lunges Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 4 15

Week 6, Session 1

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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 3
Equipment:
straight bar
 
 
CG bench RPE Sets Reps
Equipment: RPE 7 4 4
straight bar
2bd  
 
dips Sets Reps
90 second RI 4 12
incline db press Sets Reps
90 second RI 4 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 60
 
band pressdowns Reps
AMRAP per set 120

Week 8, Session 4

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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 4 4
Notes:
conventional stance
3″ blocks
`
snatch grip Sets Reps
Notes: 4 5
3″ blocks  
 
chest supported rows Sets Reps
90 second RI 3 15
 
single leg deadlifts Sets Reps
90 second RI 4 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 8, Session 3

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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 3 5
Equipment:
swiss bar  
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
w/ straps 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 8, Session 2

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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 4
Notes:
cambered bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 4 5
  w/ SSB  
  no bands
 
 
GHRs Sets Reps
90 second RI 4 10
walking lunges Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 4 15

Week 8, Session 1

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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 4
Equipment:
straight bar
 
 
CG bench RPE Sets Reps
Equipment: RPE 7 4 5
straight bar
2bd  
 
dips Sets Reps
90 second RI 4 12
incline db press Sets Reps
90 second RI 4 10
 
rolling db ext Sets Reps
90 second RI 3 15
 
band chest flyes Reps
AMAP per set 60
 
band pressdowns Reps
AMRAP per set 120

Week 9, Session 4

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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 5 4
Notes:
conventional stance
3″ blocks
`
snatch grip Sets Reps
Notes: 5 4
3″ blocks  
 
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 9, Session 3

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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
w/ straps 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

Week 9, Session 2

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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 4
Notes:
cambered bar
 
 
Pause squats RPE Sets Reps
Equipment: RPE 7 5 4
  w/ SSB  
  no bands
 
 
GHRs Sets Reps
90 second RI 4 8
walking lunges Sets Reps
90 second RI 3 10
 
Stir the pots Sets Reps
90 second RI 3 15

Week 9, Session 1

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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 4
Equipment:
straight bar
 
 
CG bench RPE Sets Reps
Equipment: RPE 7 4 6
straight bar
2bd  
 
dips Sets Reps
90 second RI 3 12
incline db press Sets Reps
90 second RI 3 12
 
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