Week 5, Session 2

Posted on August 28, 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	4
Notes:
	straight bar
DEEP squats			RPE	Sets	Reps
Equipment:			RPE 7	3	5
	w/ SSB
	below parallel
	w/ chain
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 August 27, 2018 by lcs

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	4
Equipment:
straight bar
Bench				Sets	Reps
Equipment:				3	5
straight bar
2bd
against doubled minis
incline db press				Sets	Reps
90 second RI				4	8
DB OH press				Sets	Reps
90 second RI				5	10
dips				Sets	Reps
90 second RI				3	10
band chest flyes					Reps
AMAP per set					75

Week 4 Deload, Session 4

Posted on August 24, 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 August 23, 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

Week 4 Deload, Sesson 2

Posted on August 23, 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			50%	5	2
Notes:
	buffalo bar
walking lunges				Sets	Reps
90 second RI				3	10
split squats				Sets	Reps
90 second RI				3	10
Stir the pots				Sets	Reps
90 second RI				5	15

Week 4 Deload, Session 1

Posted on August 20, 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			50%	5	2
Equipment:
straight bar
DB OH press				Sets	Reps
90 second RI				3	10
flat db bench				Sets	Reps
90 second RI				3	15
band chest flyes					Reps
AMAP per set					50
band pressdowns					Reps
AMRAP per set					50
YTWLs				Sets	Reps
90 second RI				2	12
face pulls				Sets	Reps
90 second RI				2	25

Week 3, Session 4

Posted on August 17, 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	6	5
Notes:
comp stance
floor
deficit deads			RPE	Sets	Reps
90 second RI			RPE 7	5	4
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
rolling planks				Sets	Reps
90 second RI				4	15

Week 3, Session 3

Posted on August 16, 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
db floor press			RPE 6	3	12
Equipment:
McGill pull ups				Sets	Reps
10sec rest				20	1
chest supported db rows				Sets	Reps
90sec RI				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 3, Session 2

Posted on August 14, 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	6	5
Notes:
	straight bar
DEEP squats			RPE	Sets	Reps
Equipment:			RPE 7	5	4
	w/ SSB
	below parallel
	w/ chain
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 3, Session 1

Posted on August 13, 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	6	5
Equipment:
straight bar
Bench				Sets	Reps
Equipment:				5	4
straight bar
2bd
against doubled minis
incline db press				Sets	Reps
90 second RI				4	8
DB OH press				Sets	Reps
90 second RI				5	10
dips				Sets	Reps
90 second RI				3	10
band chest flyes					Reps
AMAP per set					75
band pressdowns					Reps
AMRAP per set					125