Dec 15th Meet Prep 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 70% 4 3
Notes:
comp stance
floor
 
block pulls RPE Sets Reps
90 second RI RPE 7 4 3
 
 
bent over rows Sets Reps
90 second RI 3 12
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Sets Reps
90 second RI 4 25
YTWLs Sets Reps
90 second RI 4 15
rolling planks Sets Reps
90 second RI 4 15

Dec 15th Meet Prep 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: Sets Reps
narrow grip pulldowns 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
swiss bar floor press Sets Reps
90sec RI 3 15
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30

Dec 15th Meet Prep Week 2, 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% 4 3
Notes:
straight bar
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 6 4 6
  straight bar  
  straight weight
 
 
walking lunges Sets Reps
90 second RI 4 12
step ups Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 3 20

Dec 15th Meet Prep Week 2, 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% 4 3
Equipment:
straight bar
 
CG Bench RPE 9 Sets Reps
Equipment: 5 8
straight bar
1bd  
no bands
 
incline db press Sets Reps
90 second RI 4 8
dips Sets Reps
90 second RI 4 10
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 150

Dec 15th meet Prep, Week 1, 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 5 3
Notes:
comp stance
floor
 
block pulls RPE Sets Reps
90 second RI RPE 7 4 4
 
 
bent over rows Sets Reps
90 second RI 3 12
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Sets Reps
90 second RI 4 25
YTWLs Sets Reps
90 second RI 4 15
rolling planks Sets Reps
90 second RI 4 15

Dec 15th meet Prep, Week 1, 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
db floor press RPE 7 4 8
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
seated OH DB press Sets Reps
90sec RI 3 15
db rows Sets Reps
w/ straps 4 10
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30

Dec 15th meet Prep, Week 1, 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:
straight bar
 
 
wide stance squats RPE Sets Reps
Equipment: RPE 6 4 8
  straight bar  
  straight weight
 
 
walking lunges Sets Reps
90 second RI 3 12
step ups Sets Reps
90 second RI 3 12
 
Stir the pots Sets Reps
90 second RI 3 20

Dec 15th meet Prep, Week 1, 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 8 5 3
Equipment:
straight bar
 
CG Bench RPE 9 Sets Reps
Equipment: 4 4
straight bar
2bd  
against doubled minis
 
incline db press Sets Reps
90 second RI 4 8
dips Sets Reps
90 second RI 3 10
 
band chest flyes Reps
AMAP per set 75
 
band pressdowns Reps
AMRAP per set 125

Week 6, 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 5 3
Notes:
comp stance
floor
 
Pause deads RPE Sets Reps
90 second RI RPE 7 4 4
 
 
bent over rows Sets Reps
90 second RI 3 12
 
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Sets Reps
90 second RI 4 25
YTWLs Sets Reps
90 second RI 4 15
rolling planks Sets Reps
90 second RI 4 15

Week 6, 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
db floor press RPE 6 3 12
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
chest supported db rows Sets Reps
90sec RI 3 15
db shrugs Sets Reps
w/ straps 3 25
 
curls Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 15
 
wide grip pulldowns Sets Reps
90 second RI 4 15
 
tricep choice Sets Reps
90 second RI 4 30