Week 6, Session 4

Posted on June 28, 2018 by lcs

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			RPE 7	4	8
Notes:
comp stance
floor
RDLs				Sets	Reps
90 second RI				3	10
bent over rows				Sets	Reps
90 second RI				3	12
single leg deadlifts				Sets	Reps
90 second RI				3	15/15
face pulls				Sets	Reps
90 second RI				4	25
YTWLs				Sets	Reps
90 second RI				4	15
rolliing planks				Sets	Reps
90 second RI				4	15

Week 6, Session 3

Posted on June 27, 2018 by lcs

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
floor press			RPE 7	4	10
Equipment:
swiss bar
McGill pull ups				Sets	Reps
10sec rest				20	1
chest supported db rows				Sets	Reps
against bands				3	15
db shrugs				Sets	Reps
w/ straps				3	25
curls				Sets	Reps
90 second RI				4	15
tricep choice				Sets	Reps
90 second RI				4	15
wide grip pulldowns				Sets	Reps
90 second RI				4	15
tricep choice				Sets	Reps
90 second RI				4	30

Week 6, Session 2

Posted on June 26, 2018 by lcs

Warm Up			Sets	Reps
prowler			2	40 yards
bird dogs			2	15
Goblet squat			2	10
TKEs			2	15
Exercise:			% or RPE	Sets	Reps
squats			RPE 7	4	8
Notes:
	buffalo bar
close stance squats			RPE	Sets	Reps
Equipment:			RPE 7	3	10
	w/ SSB
	deep!!
walking lunges				Sets	Reps
90 second RI				3	12
step ups				Sets	Reps
90 second RI				3	12
Stir the pots				Sets	Reps
90 second RI				3	20

Week 6, Session 1

Posted on June 25, 2018 by lcs

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 Press			RPE 7	4	8
Equipment:
straight bar
Bench				Sets	Reps
Equipment:				3	8
straight bar
2bd
incline db press				Sets	Reps
90 second RI				4	12
DB OH press				Sets	Reps
90 second RI				4	12
dips				Sets	Reps
90 second RI				3	20
band chest flyes					Reps
AMAP per set					75
band pressdowns					Reps
AMRAP per set					125

Week 5, Session 4

Posted on June 25, 2018 by lcs

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			RPE 7	5	6
Notes:
comp stance
floor
RDLs				Sets	Reps
90 second RI				3	10
bent over rows				Sets	Reps
90 second RI				3	12
single leg deadlifts				Sets	Reps
90 second RI				3	15/15
face pulls				Sets	Reps
90 second RI				4	25
YTWLs				Sets	Reps
90 second RI				4	15
rolliing planks				Sets	Reps
90 second RI				4	15

Week 5, Session 3

Posted on June 21, 2018 by lcs

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
floor press			RPE 7	5	8
Equipment:
swiss bar
McGill pull ups				Sets	Reps
10sec rest				20	1
chest supported db rows				Sets	Reps
against bands				3	15
db shrugs				Sets	Reps
w/ straps				3	25
curls				Sets	Reps
90 second RI				4	15
tricep choice				Sets	Reps
90 second RI				4	15
wide grip pulldowns				Sets	Reps
90 second RI				4	15
tricep choice				Sets	Reps
90 second RI				4	30

Week 5, Session 2

Posted on June 19, 2018 by lcs

Warm Up			Sets	Reps
prowler			2	40 yards
bird dogs			2	15
Goblet squat			2	10
TKEs			2	15
Exercise:			% or RPE	Sets	Reps
squats			RPE 7	5	6
Notes:
	buffalo bar
close stance squats			RPE	Sets	Reps
Equipment:			RPE 7	4	8
	w/ SSB
	deep!!
walking lunges				Sets	Reps
90 second RI				3	12
step ups				Sets	Reps
90 second RI				3	12
Stir the pots				Sets	Reps
90 second RI				3	20

Week 5, Session 1

Posted on June 18, 2018 by lcs

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 Press			RPE 7	5	6
Equipment:
straight bar
Bench				Sets	Reps
Equipment:				4	6
straight bar
2bd
incline db press				Sets	Reps
90 second RI				4	12
DB OH press				Sets	Reps
90 second RI				4	12
dips				Sets	Reps
90 second RI				3	20
band chest flyes					Reps
AMAP per set					75
band pressdowns					Reps
AMRAP per set					125

Week 4, Deload Session 4

Posted on June 18, 2018 by lcs

Warm Up			Sets	Reps
prowler			2	40 yards
bird dogs			2	15
Goblet squat			2	10
TKEs			2	10
Exercise:
bent over rows				Sets	Reps
90 second RI				3	10
single leg deadlifts				Sets	Reps
90 second RI				3	15/15
face pulls				Sets	Reps
90 second RI				3	15
GHRs				Sets	Reps
90 second RI				3	8
rolling planks				Sets	Reps
90 second RI				3	10
wide grip pulldowns				Sets	Reps
90 second RI				3	15

Week 4, Deload Session 3

Posted on June 18, 2018 by lcs

Warm Up			Sets	Reps
prowler (light)			2	40 yards
bird dogs			2	15
rolling planks			2	10
Glute bridge			3	10
Exercise:
McGill pull ups				Sets	Reps
10sec rest				15	1
chest supported db rows				Sets	Reps
against bands				3	15
db shrugs				Sets	Reps
w/ straps				3	20
curls				Sets	Reps
90 second RI				4	12
tricep choice				Sets	Reps
90 second RI				4	12
YTWLs				Sets	Reps
90 second RI				4	12
band pull aparts				Sets	Reps
90 second RI				4	25