2020.1 Week 9, Session 4

Exercise: % or RPE Sets Reps
Back Squat 70% 4 6
Equipment: 65% 1 8
no belt
High bar squats Sets Reps
w/ 2 chain per side 3 10
 
 
Single leg Deadlifts Sets Reps
90 second RI 3 10/10
 
 
Step ups Sets Reps
90 second RI 3 12/12
 
 
GHRs Sets Reps
90 second RI 3 12
 
10 minutes of ab work
Options include but not limited to:
planks
rolling planks
  stir the pots
bird dogs
McGill Crunches
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum

2020.1 Week 9, Session 3

Exercise: % or RPE Sets Reps
floor press 75% 6 4
Equipment:
1 chain
seated OH db press Sets Reps
90 second RI 3 12
 
 
Pull ups Sets Reps
90 second RI 4 10
 
 
incline db press Sets Reps
90 second RI 4 12
 
 
chest supported rows Sets Reps
90 second RI 3 15
 
 
shrugs Sets Reps
90 second RI 3 15
 
curls Sets Reps
90 second RI 4 15
 
YTWLs Sets Reps
30-45 second RI 4 12
Standing 0/90 External Rotation 3×15-20
30-45 second RI

2020.1 Week 9, Session 2

Exercise: % or RPE Sets Reps
Deadlift 70% 4 6
Equipment: 65% 1 8
no belt
RDLs Sets Reps
90 second RI 4 10
 
 
Belt squat Sets Reps
90 second RI 4 10
 
walking lunges Sets Reps
90 second RI 3 12/12
 
 
GHR Sets Reps
60 second RI 4 10
 
 
10 minutes of ab work  
Options include but not limited to:
planks
rolling planks  
  stir the pots
bird dogs
McGill Crunches  
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum

2020.1 Week 9, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 70% 4 6
Equipment: 65% 1 8
None
CG bench press % or RPE Sets Reps
shoulder saver 75% 3 5
w/ 2sec pause
 
bent over rows Sets Reps
90 second RI 3 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 10
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
Rolling DB Extensions Sets Reps
90 second RI 4 10
 
Standing 0/90 External Rotation Sets Reps
30-45 second RI 4 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per

2020.1 Week 8, Session 4

Exercise: % or RPE Sets Reps
Back Squat 67-68% 4 6
Equipment:
no belt
High bar squats Sets Reps
w/ 1 chain per side 3 10
 
 
Single leg Deadlifts Sets Reps
90 second RI 3 10/10
 
 
Step ups Sets Reps
90 second RI 3 12/12
 
 
GHRs Sets Reps
90 second RI 3 12
 
10 minutes of ab work
Options include but not limited to:
planks
rolling planks
  stir the pots
bird dogs
McGill Crunches
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum

2020.1 Week 8, Session 3

Exercise: % or RPE Sets Reps
floor press 70% 6 4
Equipment:
no chains
seated OH db press Sets Reps
90 second RI 3 12
 
 
Pull ups Sets Reps
90 second RI 4 10
 
 
incline db press Sets Reps
90 second RI 4 12
 
 
chest supported rows Sets Reps
90 second RI 3 15
 
 
shrugs Sets Reps
90 second RI 3 15
 
curls Sets Reps
90 second RI 4 15
 
YTWLs Sets Reps
30-45 second RI 4 12
Standing 0/90 External Rotation 3×15-20
30-45 second RI

2020.1 Week 8, Session 2

Exercise: % or RPE Sets Reps
Deadlift 67-68% 4 6
Equipment:
no belt
RDLs Sets Reps
90 second RI 4 10
 
 
Belt squat Sets Reps
90 second RI 3 12
 
walking lunges Sets Reps
90 second RI 3 12/12
 
 
GHR Sets Reps
60 second RI 4 10
 
 
10 minutes of ab work  
Options include but not limited to:
planks
rolling planks  
  stir the pots
bird dogs
McGill Crunches  
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum

2020.1 Week 8, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 67-68% 4 6
Equipment:
None
CG bench press % or RPE Sets Reps
shoulder saver 70% 3 5
w/ 2sec pause
 
bent over rows Sets Reps
90 second RI 3 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 10
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
Rolling DB Extensions Sets Reps
90 second RI 4 10
 
Standing 0/90 External Rotation Sets Reps
30-45 second RI 4 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per

2020.1 Deload 1, Session 4

Exercise: % or RPE Sets Reps
Back Squat 50% 6 2
Equipment:
no belt
High bar squats Sets Reps
90 second RI 2 8
 
 
Single leg Deadlifts Sets Reps
90 second RI 2 12/12
 
 
Step ups Sets Reps
90 second RI 2 10/10
 
 
GHRs Sets Reps
90 second RI 2 10
 
10 minutes of ab work
Options include but not limited to:
planks
rolling planks
  stir the pots
bird dogs
McGill Crunches
Paloff presses
Standing ab crunch
  side planks
Limit sit ups and plain crunches to a minimum

2020.1 Deload 1, Session 3

Exercise: % or RPE Sets Reps
CG Bench Press 50% 3 5
Equipment:
raw
2 board, fat bar (optional)
military press Sets Reps
90 second RI 3 8
 
 
Pull ups Sets Reps
90 second RI 8 1
 
 
incline db press Sets Reps
90 second RI 2 10
 
 
blast strap rows Sets Reps
90 second RI 2 10
 
 
shrugs Sets Reps
90 second RI 2 10
 
curls Sets Reps
90 second RI 5 15
 
YTWLs Sets Reps
30-45 second RI 3 10
Standing 0/90 External Rotation 3×15-20
30-45 second RI