2019.4 Week 8, Session 1

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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 90% 1 1
Equipment: RB 95% 3 1
 
blast strap push ups Sets Reps
90 second RI 4 8
 
band chest flyes Reps
AMAP per set 50
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
Band Face pulls Sets Reps
  2 25

2019.4 Week 7, Session 4

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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 90% 4 1
Notes:
floor
 
rack pulls RPE Sets Reps
Pin #2 RPE 8 4 2
 
 
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

2019.4 Week 7, Session 3

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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 floor press RPE 6 9 3
Equipment:
2sec pause
straight weight
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 12
 
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

2019.4 Week 7, Session 2

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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 90% 4 1
Notes:
knee wraps
 
 
foam squats RPE Sets Reps
Equipment: RPE 8 4 2
buffalo bar  
 
 
 
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

2019.4 Week 7, Session 1

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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 90% 4 1
Equipment:
 
2bd bench Sets Reps
Equipment: RPE 8 4 3
vs mini bands
w/ 2sec pause  
blast strap rows Sets Reps
90 second RI 3 12
blast strap push ups Sets Reps
90 second RI 4 8
 
band chest flyes Reps
AMAP per set 50
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
Band Face pulls Sets Reps
  2 25

2019.4 Week 6, Deload Session 4

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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 50% 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

2019.4 Week 6, Deload Session 3

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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 floor press RPE 5 5 5
Equipment:
no chains
incline db press Sets Reps
90sec RI 2 12
 
chest supported t-bar rows Sets Reps
w/ straps 2 10
 
one arm db rows Sets Reps
90 second RI 2 12
 
tricep choice Sets Reps
90 second RI 2 15
 
elbow rehab Sets Reps
90 second RI 2 15

2019.4 Week 6, Deload Session 2

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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 50% 6 2
Notes:
knee wraps
 
 
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
prowler runs Sets Reps
90 second RI 4 1 trip
 
rolling planks Sets Reps
90 second RI 3 20

2019.4 Week 6, Deload Session 1

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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 50% 8 2
Equipment:
 
blast strap rows Sets Reps
90 second RI 3 12
blast strap push ups Sets Reps
90 second RI 4 8
 
band chest flyes Reps
AMAP per set 50
 
wide grip pulldowns Sets Reps
90 second RI 5 15
 
Band Face pulls Sets Reps
  2 25
YTWLs Sets Reps
90 second RI 2 15

2019.4 Week 5, Session 4

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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 90% 4 1
Notes:
floor
 
rack pulls RPE Sets Reps
Pin #2 RPE 8 4 2
 
 
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