2020.1 Week 13, Session 2

Exercise: % or RPE Sets Reps
Deadlift 82-83% 5 3
Equipment: 75% 1 5
no belt
Pause deadlifts % or RPE Sets Reps
90 second RI 65% 4 3
  1sec up at shins
 
Belt squat Sets Reps
90 second RI 3 8
 
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 13, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 82-83% 5 3
Equipment: 75% 1 5
None
CG bench press % or RPE Sets Reps
shoulder saver 75% 4 3
w/ 2 chains
 
bent over rows Sets Reps
90 second RI 4 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 15
 
 
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 12, Session 4

Exercise: % or RPE Sets Reps
Back Squat 80% 4 4
Equipment: 75% 1 5
no belt
pause squats % or RPE Sets Reps
w/ 2 chain per side 70% 5 3
 
 
SSB Good mornings Sets Reps
90 second RI 3 12
 
 
Step ups Sets Reps
90 second RI 3 12/12
 
 
single leg deadlifts Sets Reps
90 second RI 3 10/10
 
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 12, Session 3

Exercise: % or RPE Sets Reps
floor press 85% 6 2
Equipment:
no chain
seated OH db press Sets Reps
90 second RI 4 10
 
 
Pull ups Sets Reps
90 second RI 5 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 12, Session 2

Exercise: % or RPE Sets Reps
Deadlift 80% 5 3
Equipment: 75% 1 6
no belt
Pause deadlifts % or RPE Sets Reps
90 second RI 62-63% 4 3
  1sec up at shins
 
Belt squat Sets Reps
90 second RI 3 8
 
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 12, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 80% 4 4
Equipment: 75% 1 5
None
CG bench press % or RPE Sets Reps
shoulder saver 70% 4 3
w/ 2 chains
 
bent over rows Sets Reps
90 second RI 4 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 15
 
 
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 11, Session 4

Exercise: % or RPE Sets Reps
Back Squat 77-78% 3 5
Equipment: 70% 1 6
no belt
High bar squats % or RPE Sets Reps
w/ 2 chain per side 65% 5 3
 
 
SSB Good mornings Sets Reps
90 second RI 3 12
 
 
Step ups Sets Reps
90 second RI 3 12/12
 
 
single leg deadlifts Sets Reps
90 second RI 3 10/10
 
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 11, Session 3

Exercise: % or RPE Sets Reps
floor press 80% 6 2
Equipment:
2 chain
seated OH db press Sets Reps
90 second RI 4 10
 
 
Pull ups Sets Reps
90 second RI 5 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 11, Session 2

Exercise: % or RPE Sets Reps
Deadlift 77-78% 5 3
Equipment: 70% 1 6
no belt
Pause deadlifts % or RPE Sets Reps
90 second RI 60% 4 3
  1sec up at shins
 
Belt squat Sets Reps
90 second RI 3 8
 
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 11, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 77-78% 3 5
Equipment: 70% 1 6
None
CG bench press % or RPE Sets Reps
shoulder saver 85% 5 2
w/ 2sec pause
 
bent over rows Sets Reps
90 second RI 4 8
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 15
 
 
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