Long Offseason Week 1, 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
Cambered Bar RPE 7 6 6
Notes:  
  narrow stance  
   
   
SSB Pause squats RPE Sets Reps
Equipment: RPE 7 4 8
  comp stance  
  2″ pause  
   
   
walking lunges Sets Reps
90 second RI 3 10/10
   
Rolling Planks Reps
90 second RI 50
   
GHR Reps
AMAP per set 50

 

All Deloading, Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts 50% 5 1
Equipment:
raw  
 
 
RDLs Sets Reps
90 second RI 2 15
 
Split squats Sets Reps
90 second RI 2 15
 
ReverseSled drags Reps
  5 trips
Rolling Planks Sets Reps
90 second RI 3 15

Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
Pendlay rows 5 6
Equipment:
 
McGill Pull ups Sets Reps
90 second RI 12 2
 
dips Sets Reps
90 second RI 4 12
 
Overhand BB shrugs Sets Reps
90 second RI 4 15
 
chest supported rows Sets Reps
90 second RI 4 10
Blast strap body rows Sets Reps
90 second RI 4 10
 
Face Pull Sets Reps
90 second RI 3 burn
 
Prowler: 140lbs 5 trips

Offseason Week 2, Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts RPE 7 6 5
Equipment:
conv  
 
 
  % or RPE Sets Reps
3″ block pulls RPE 7 4 5
touch and go
RDLs Sets Reps
90 second RI 3 20
 
Step ups Sets Reps
90 second RI 2 20
 
Single leg deadlifts Sets Reps
90 second RI 2 20
 
ReverseSled drags Reps
90 second RI 5 trips
 
Rolling Planks Sets Reps
90 second RI 3 15

Offseason Week 2, Session 2

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
Bench RPE 7 6 5
Equipment:
raw
 
CG bench RPE Sets Reps
Equipment RPE 6 5 8
  2bd
 
Band tricep push downs Reps
90 second RI 100
 
Band chest flyes Reps
90 second RI 100
 
Lat Pulldowns Reps
90 second RI 100

Offseason Week 2, Session 1

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 3 5
HELCs 2 10
TKE 2 15
 
Exercise: % or RPE Sets Reps
Squat RPE 7 6 5
Equipment:
n/a
 
 
High rep squats RPE Sets Reps
Equipment: RPE 6 5 12
  n/a
 
 
Walking lunges Sets Reps
90 second RI 3 12
 
GHR Sets Reps
90 second RI 3 12
Stir the Pot Reps
90 second RI 60

Both competitors and off season, Session 4

Warm Up Sets Reps  
farmers walk 2 40 yards
bird dogs 2 5
rolling planks 2 10
Glute bridge 3 10
 
Exercise: Sets Reps
Pendlay rows 4 8
Equipment:
 
McGill Pull ups Sets Reps
90 second RI 20 1
 
dips Sets Reps
90 second RI 3 15
 
Overhand BB shrugs Sets Reps
90 second RI 3 20
 
chest supported rows Sets Reps
90 second RI 3 15
Blast strap body rows Sets Reps
90 second RI 3 10
 
Face Pull Sets Reps
90 second RI 2 burn
 
Prowler: 140lbs 5 trips

Offseason Week 1 – Session 3

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 5
HELCs 2 10
TKEs 2 15
 
Exercise: % or RPE Sets Reps
Deadlifts RPE 7 5 5
Equipment:
conv  
 
 
  % or RPE Sets Reps
3″ block pulls RPE 7 3 6
touch and go
RDLs Sets Reps
90 second RI 2 20
 
Step ups Sets Reps
90 second RI 2 20
 
Single leg deadlifts Sets Reps
90 second RI 2 20
 
ReverseSled drags Reps
90 second RI 5 trips
 
Rolling Planks Sets Reps
90 second RI 3 15