2019 Off Season Week 10, 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
incline barbell press RPE 7 5 5
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
seated OH DB press Sets Reps
90sec RI 4 15
db rows Sets Reps
w/ straps 5 10
 
curls Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 30

2019 Off Season Week 10, 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 8 4 2
Notes:
3 chains per side
straight bar
 
squats RPE Sets Reps
Equipment: RPE 8 3 3
  SSB  
  vs. orange bands
 
 
walking lunges Sets Reps
90 second RI 3 12
Betl squat w/ wide stance Sets Reps
90 second RI 4 8
 
Stir the pots Sets Reps
90 second RI 3 20

2019 Off Season Week 10, 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 4 2
Equipment:
2 board
 
Flat bench RPE 8 Sets Reps
Equipment: 3 3
buffalo bar
 
 
 
incline db press Sets Reps
90 second RI 3 12
dips Sets Reps
90 second RI 3 12
 
band chest flyes Reps
AMAP per set 150
 
band pressdowns Reps
AMRAP per set 200
 
Band Face pulls Sets Reps
  4 25

2019 Off Season Week 9, 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
rack deads RPE 7 5 3
Notes:
pin 2
3 chains per side
 
RDLs RPE Sets Reps
90 second RI RPE 8 4 6
 
 
Belt squat w/ narrow stance Sets Reps
90 second RI 5 10
 
chest supported rows Sets Reps
90 second RI 4 10
face pulls Sets Reps
90 second RI 5 25
YTWLs Sets Reps
90 second RI 5 15
rolling planks Sets Reps
90 second RI 4 15

2019 Off Season Week 9, 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
incline barbell press RPE 7 5 5
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
seated OH DB press Sets Reps
90sec RI 4 15
db rows Sets Reps
w/ straps 5 10
 
curls Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 30

2019 Off Season Week 9, 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:
3 chains per side
straight bar
 
squats RPE Sets Reps
Equipment: RPE 8 4 4
  SSB  
  vs. orange bands
 
 
walking lunges Sets Reps
90 second RI 3 12
Betl squat w/ wide stance Sets Reps
90 second RI 4 8
 
Stir the pots Sets Reps
90 second RI 3 20

2019 Off Season Week 9, 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:
2 board
 
Flat bench RPE 8 Sets Reps
Equipment: 4 4
buffalo bar
 
 
 
incline db press Sets Reps
90 second RI 4 12
dips Sets Reps
90 second RI 4 12
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 125
 
Band Face pulls Sets Reps
  4 25

2019 Off Season Week 8, 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 60% 6 1
Notes:
floor
 
RDLs RPE Sets Reps
90 second RI RPE 6 3 5
 
 
chest supported rows Sets Reps
90 second RI 2 10
 
single leg deadlifts Sets Reps
90 second RI 2 15/15
face pulls Sets Reps
90 second RI 2 25
YTWLs Sets Reps
90 second RI 2 15
rolling planks Sets Reps
90 second RI 2 15

2019 Off Season Week 8, 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
incline barbell press RPE 7 3 5
Equipment:
 
McGill pull ups Sets Reps
10sec rest 20 1
seated OH DB press Sets Reps
90sec RI 4 15
db rows Sets Reps
w/ straps 5 10
 
curls Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
tricep choice Sets Reps
90 second RI 5 30

2019 Off Season Week 8, 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 60% 8 1
Notes:
 
 
squats RPE Sets Reps
Equipment: 60% 3 5
vs. orange bands  
 
 
 
walking lunges Sets Reps
90 second RI 2 12
step ups Sets Reps
90 second RI 2 12
 
Stir the pots Sets Reps
90 second RI 2 20