2019.2 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 5 3
Notes:
floor
 
snatch grip RDLs RPE Sets Reps
90 second RI RPE 7 3 10
 
 
chest supported db rows Sets Reps
90 second RI 2 10
 
belt squat Sets Reps
90 second RI 3 10
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

2019.2 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:  
McGill pull ups Sets Reps
10sec rest 10 1
standing OH bb press Sets Reps
90sec RI 3 8
chest supported t-bar rows Sets Reps
w/ straps 4 8
 
curls Sets Reps
90 second RI 3 15
 
tricep choice Sets Reps
90 second RI 3 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
McGill pull ups Sets Reps
90 second RI 10 1

2019.2 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
SSB pause squats RPE 7 5 3
Notes:
 
 
squats RPE Sets Reps
Equipment: 60% 4 10
straight bar  
 
 
 
walking lunges Sets Reps
90 second RI 2 12/12
belt squat Sets Reps
90 second RI 3 8
 
Stir the pots Sets Reps
90 second RI 2 20

2019.2 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
swiss bar bench RPE 7 5 3
Equipment:
touch
 
3bd bench Sets Reps
Equipment: RPE 7 3 8
straight bar
 
 
 
incline db press Sets Reps
90 second RI 2 12
dips Sets Reps
90 second RI 2 10
 
band chest flyes Reps
AMAP per set 50
 
band pressdowns Reps
AMRAP per set 50
 
Band Face pulls Sets Reps
  2 25

2019.2 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 4
Notes:
floor
 
snatch grip RDLs RPE Sets Reps
90 second RI RPE 7 3 10
 
 
chest supported db rows Sets Reps
90 second RI 2 10
 
belt squat Sets Reps
90 second RI 3 10
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

2019.2 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:  
McGill pull ups Sets Reps
10sec rest 10 1
standing OH bb press Sets Reps
90sec RI 3 8
chest supported t-bar rows Sets Reps
w/ straps 4 8
 
curls Sets Reps
90 second RI 3 15
 
tricep choice Sets Reps
90 second RI 3 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
McGill pull ups Sets Reps
90 second RI 10 1

2019.2 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
SSB pause squats RPE 7 3 4
Notes:
 
 
squats RPE Sets Reps
Equipment: 60% 3 10
straight bar  
 
 
 
walking lunges Sets Reps
90 second RI 2 12/12
belt squat Sets Reps
90 second RI 3 8
 
Stir the pots Sets Reps
90 second RI 2 20

2019.2 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
swiss bar bench RPE 7 3 4
Equipment:
touch
 
3bd bench Sets Reps
Equipment: RPE 7 3 6
straight bar
 
 
 
incline db press Sets Reps
90 second RI 2 12
dips Sets Reps
90 second RI 2 10
 
band chest flyes Reps
AMAP per set 50
 
band pressdowns Reps
AMRAP per set 50
 
Band Face pulls Sets Reps
  2 25

2019.2 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 3 5
Notes:
floor
 
snatch grip RDLs RPE Sets Reps
90 second RI RPE 7 3 8
 
 
chest supported db rows Sets Reps
90 second RI 2 10
 
belt squat Sets Reps
90 second RI 3 10
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

2019.2 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:  
McGill pull ups Sets Reps
10sec rest 10 1
standing OH bb press Sets Reps
90sec RI 3 8
chest supported t-bar rows Sets Reps
w/ straps 4 8
 
curls Sets Reps
90 second RI 3 15
 
tricep choice Sets Reps
90 second RI 3 15
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
McGill pull ups Sets Reps
90 second RI 10 1