Week 5, 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 3
Notes:
light knee wraps
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 8 4 6
  w/ SSB  
  w/ chains
to a box  
 
GHRs Sets Reps
90 second RI 5 8
walking lunges Sets Reps
90 second RI 2 20/20
 
Stir the pots Sets Reps
90 second RI 5 15

Week 5, 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 3
Equipment:
straight bar
 
 
CG bench w/ chains RPE Sets Reps
Equipment: RPE 9 4 6
straight bar
3bd  
 
dips Sets Reps
90 second RI 5 10
incline db press Sets Reps
90 second RI 3 12
 
rolling db ext Sets Reps
90 second RI 3 12
 
band chest flyes Reps
AMAP per set 80
 
band pressdowns Reps
AMRAP per set 100

Week 4, Session 2 (deload)

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 5 5 1
Notes:
briefs
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 6 3 3
  w/ 2sec pause  
 
 
 
GHRs Sets Reps
90 second RI 2 8
walking lunges Sets Reps
90 second RI 2 20/20
 
Stir the pots Sets Reps
90 second RI 5 15

Week 4, Session 1(deload)

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 5 6 2
Equipment:
straight bar
 
 
CG Bench RPE Sets Reps
Equipment: RPE 5 3 8
straight bar
3bd  
 
incline db press Sets Reps
90 second RI 3 12
 
rolling db ext Sets Reps
90 second RI 3 12
 
band chest flyes Reps
AMAP per set 80

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 4 4
Notes:
comp stance
floor
`
conv. Block pulls Sets Reps
Notes: 4 6
3″ blocks  
 
bent over rows Sets Reps
90 second RI 5 8
 
McGill pull ups Sets Reps
90 second RI 15 1
face pulls Reps
90 second RI 200
 
neutral grip pulldowns Sets Reps
90 second RI 4 15

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
floor press RPE 7 6 5
Equipment:
w/ fat bar  
seated OH db press Sets Reps
90 second RI 3 12
pull ups Sets Reps
w/ straps 5 8
chest supported rows Sets Reps
w/ straps 4 10
 
wide grip pulldowns Sets Reps
90 second RI 4 12
 
elbow rehab Sets Reps
90 second RI 4 12
 
YTWLs Sets Reps
90 second RI 4 15
 
face pulls Sets Reps
90 second RI 5 30

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 4
Notes:
light knee wraps
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 8 4 6
  w/ SSB  
  w/ chains
 
 
GHRs Sets Reps
90 second RI 5 8
walking lunges Sets Reps
90 second RI 2 20/20
 
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 4
Equipment:
straight bar
 
 
CG bench w/ chains RPE Sets Reps
Equipment: RPE 9 4 6
straight bar
3bd  
 
dips Sets Reps
90 second RI 5 10
incline db press Sets Reps
90 second RI 3 12
 
rolling db ext Sets Reps
90 second RI 3 12
 
band chest flyes Reps
AMAP per set 80
 
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 5
Notes:
comp stance
floor
`
conv. Block pulls Sets Reps
Notes: 5 6
3″ blocks  
 
bent over rows Sets Reps
90 second RI 4 8
 
McGill pull ups Sets Reps
90 second RI 12 1
face pulls Reps
90 second RI 200
 
neutral grip pulldowns Sets Reps
90 second RI 4 15

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
floor press RPE 7 6 5
Equipment:
w/ fat bar  
seated OH db press Sets Reps
90 second RI 4 10
pull ups Sets Reps
w/ straps 6 6
chest supported rows Sets Reps
w/ straps 4 12
 
wide grip pulldowns Sets Reps
90 second RI 4 10
 
elbow rehab Sets Reps
90 second RI 3 12
 
YTWLs Sets Reps
90 second RI 3 12
 
face pulls Sets Reps
90 second RI 5 25