2020.1 Week 4, Session 2

Exercise: % or RPE Sets Reps
Deadlift 67-68% 4 6
Equipment:
no belt
RDLs Sets Reps
90 second RI 4 12
 
 
Belt squat Sets Reps
90 second RI 4 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 4, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 67-68% 4 6
Equipment:
None
Flat DB bench Sets Reps
90 second RI 5 10
 
 
chest supported rows Sets Reps
90 second RI 4 12
 
 
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 3, Session 4

Exercise: % or RPE Sets Reps
Back Squat 65% 5 6
Equipment:
no belt
High bar squats Sets Reps
90 second RI 3 10
 
 
Single leg Deadlifts Sets Reps
90 second RI 3 10/10
 
 
Step ups Sets Reps
90 second RI 3 10/10
 
 
GHRs Sets Reps
90 second RI 3 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 3, Session 3

Exercise: % or RPE Sets Reps
CG Bench Press 65% 5 6
Equipment:
raw
2 board, fat bar (optional)
military press Sets Reps
90 second RI 4 8
 
 
Pull ups Sets Reps
90 second RI 4 8
 
 
incline db press Sets Reps
90 second RI 4 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
shrugs Sets Reps
90 second RI 3 12
 
curls Sets Reps
90 second RI 4 10
 
YTWLs Sets Reps
30-45 second RI 4 10
Standing 0/90 External Rotation 3×15-20
30-45 second RI

2020.1 Week 3, Session 2

Exercise: % or RPE Sets Reps
Deadlift 65% 5 6
Equipment:
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 5 6
 
 
GHR Sets Reps
60 second RI 4 8
 
 
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 3, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 65% 5 6
Equipment:
None
Flat DB bench Sets Reps
90 second RI 4 12
 
 
chest supported rows Sets Reps
90 second RI 4 10
 
 
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 2, Session 4

Exercise: % or RPE Sets Reps
Back Squat 62-63% 5 6
Equipment:
no belt
High bar squats Sets Reps
90 second RI 3 10
 
 
Single leg Deadlifts Sets Reps
90 second RI 3 10/10
 
 
Step ups Sets Reps
90 second RI 3 10/10
 
 
GHRs Sets Reps
90 second RI 3 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 2, Session 3

Exercise: % or RPE Sets Reps
CG Bench Press 62-63% 5 6
Equipment:
raw
2 board, fat bar (optional)
military press Sets Reps
90 second RI 4 8
 
 
Pull ups Sets Reps
90 second RI 4 8
 
 
incline db press Sets Reps
90 second RI 4 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
shrugs Sets Reps
90 second RI 3 12
 
curls Sets Reps
90 second RI 4 10
 
YTWLs Sets Reps
30-45 second RI 4 10
Standing 0/90 External Rotation 3×15-20
30-45 second RI

2020.1 Week 2, Session 2

Exercise: % or RPE Sets Reps
Deadlift 62-63% 5 6
Equipment:
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 5 6
 
 
GHR Sets Reps
60 second RI 4 8
 
 
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 2, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 62-63% 5 6
Equipment:
None
Flat DB bench Sets Reps
90 second RI 4 12
 
 
chest supported rows Sets Reps
90 second RI 4 10
 
 
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