2019.3 Week 13, 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 100% 3 1
Notes:
floor
 
conventional deficit deads RPE Sets Reps
2″ deficit RPE 8 3 5
 
 
neutral grip pulldowns Sets Reps
90 second RI 5 10
 
belt marches Sets Reps
90 second RI 3 1min
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

2019.3 Week 13, 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
CG Bench Press RPE 6 6 4
Equipment:
raw
2 board, fat grips (optional)
reps must be fast
incline db press Sets Reps
90sec RI 4 12
 
chest supported t-bar rows Sets Reps
w/ straps 4 10
 
one arm db rows Sets Reps
90 second RI 4 10
 
tricep choice Sets Reps
90 second RI 3 15
 
elbow rehab Sets Reps
90 second RI 3 15
 
McGill pull ups Sets Reps
90 second RI 15 1

2019.3 Week 13, 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
straight bar squats 100% 3 1
Notes:
 
 
SSB good mornings RPE Sets Reps
Equipment: RPE 5 3 12
SSB  
 
 
 
walking lunges Sets Reps
90 second RI 3 12/12
belt squat Sets Reps
90 second RI 4 8
 
Stir the pots Sets Reps
90 second RI 3 20

2019.3 Week 13, 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
straight bar bench 100% 3 1
Equipment:
 
3bd bench Sets Reps
Equipment: RPE 6 3 8
straight weight
 
blast strap rows Sets Reps
90 second RI 3 12
dips Sets Reps
90 second RI 3 8
 
band chest flyes Reps
AMAP per set 50
 
wide grip pulldowns Sets Reps
90 second RI 3 15
 
Band Face pulls Sets Reps
  2 25

2019.3 Week 12, 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 95% 4 1
Notes:
floor
 
conventional deficit deads RPE Sets Reps
2″ deficit RPE 8 3 5
 
 
neutral grip pulldowns Sets Reps
90 second RI 5 10
 
belt marches Sets Reps
90 second RI 3 1min
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

2019.3 Week 12, 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
CG Bench Press RPE 6 6 4
Equipment:
raw
2 board, fat grips (optional)
reps must be fast
incline db press Sets Reps
90sec RI 4 12
 
chest supported t-bar rows Sets Reps
w/ straps 4 10
 
one arm db rows Sets Reps
90 second RI 4 10
 
tricep choice Sets Reps
90 second RI 3 15
 
elbow rehab Sets Reps
90 second RI 3 15
 
McGill pull ups Sets Reps
90 second RI 15 1

2019.3 Week 12, 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
straight bar squats 95% 4 1
Notes:
 
 
SSB good mornings RPE Sets Reps
Equipment: RPE 5 3 10
SSB  
 
 
 
walking lunges Sets Reps
90 second RI 3 12/12
belt squat Sets Reps
90 second RI 4 8
 
Stir the pots Sets Reps
90 second RI 3 20

2019.3 Week 12, 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
straight bar bench 95% 4 1
Equipment:
 
3bd bench Sets Reps
Equipment: RPE 8 2 10
straight weight
 
blast strap rows Sets Reps
90 second RI 3 12
dips Sets Reps
90 second RI 3 8
 
band chest flyes Reps
AMAP per set 50
 
wide grip pulldowns Sets Reps
90 second RI 3 15
 
Band Face pulls Sets Reps
  2 25

2019.3 Week 11, Session 4 Hurricane Deload

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% 10 1
Notes:
floor
 
neutral grip pulldowns Sets Reps
90 second RI 5 10
 
belt marches Sets Reps
90 second RI 3 1min
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
 
stir the pots Sets Reps
90 second RI 2 15

2019.3 Week 11, Session 3 Hurricane Deload

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
CG Bench Press RPE 5 4 8
Equipment:
raw
incline db press Sets Reps
90sec RI 4 10
 
chest supported t-bar rows Sets Reps
w/ straps 4 10
 
one arm db rows Sets Reps
90 second RI 4 10
 
tricep choice Sets Reps
90 second RI 3 15
 
elbow rehab Sets Reps
90 second RI 3 15
 
McGill pull ups Sets Reps
90 second RI 15 1