2020.1 Week 6, Session 3

Posted on February 5, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
CG Bench Press			75%	4	3
Equipment:			70%	1	5
	raw
	2 board, fat bar (optional)
military press				Sets	Reps
90 second RI				4	12
Pull ups				Sets	Reps
90 second RI				5	AMAP
incline db press				Sets	Reps
90 second RI				4	15
blast strap rows				Sets	Reps
90 second RI				3	20
shrugs				Sets	Reps
90 second RI				3	20
curls				Sets	Reps
90 second RI				4	20
YTWLs				Sets	Reps
30-45 second RI				4	12
Standing 0/90 External Rotation					3×15-20
30-45 second RI

2020.1 Week 6, Session 2

Posted on February 4, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Deadlift			72-73%	3	5
Equipment:			65%	1	6
	no belt
RDLs				Sets	Reps
90 second RI				5	8
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 6, Session 1

Posted on February 1, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Bench Press (raw)			72-73%	3	5
Equipment:			65%	1	6
	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				4	10
DB Rows				Sets	Reps
90 second RI				4	8/8
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 5, Session 4

Posted on January 30, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Back Squat			70%	3	5
Equipment:			60%	1	8
	no belt
High bar squats				Sets	Reps
90 second RI				5	10
Single leg Deadlifts				Sets	Reps
90 second RI				4	10/10
Step ups				Sets	Reps
90 second RI				3	12/12
GHRs				Sets	Reps
90 second RI				4	12
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 5, Session 3

Posted on January 29, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
CG Bench Press			72%	4	3
Equipment:			65%	1	6
	raw
	2 board, fat bar (optional)
military press				Sets	Reps
90 second RI				3	15
Pull ups				Sets	Reps
90 second RI				5	AMAP
incline db press				Sets	Reps
90 second RI				4	15
blast strap rows				Sets	Reps
90 second RI				3	20
shrugs				Sets	Reps
90 second RI				3	20
curls				Sets	Reps
90 second RI				4	20
YTWLs				Sets	Reps
30-45 second RI				4	12
Standing 0/90 External Rotation					3×15-20
30-45 second RI

2020.1 Week 5, Session 2

Posted on January 28, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Deadlift			70%	3	5
Equipment:			60%	1	8
	no belt
RDLs				Sets	Reps
90 second RI				5	10
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 5, Session 1

Posted on January 27, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Bench Press (raw)			70%	3	5
Equipment:			60%	1	8
	None
Flat DB bench				Sets	Reps
90 second RI				4	15
chest supported rows				Sets	Reps
90 second RI				3	15
Neutral grip pulldowns				Sets	Reps
90 second RI				4	10
DB Rows				Sets	Reps
90 second RI				4	8/8
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 4, Session 4

Posted on January 24, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Back Squat			67-68%	4	6
Equipment:
	no belt
High bar squats				Sets	Reps
90 second RI				4	10
Single leg Deadlifts				Sets	Reps
90 second RI				4	10/10
Step ups				Sets	Reps
90 second RI				3	12/12
GHRs				Sets	Reps
90 second RI				3	12
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 3

Posted on January 22, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
CG Bench Press			70%	6	4
Equipment:
	raw
	2 board, fat bar (optional)
military press				Sets	Reps
90 second RI				4	10
Pull ups				Sets	Reps
90 second RI				4	10
incline db press				Sets	Reps
90 second RI				4	12
blast strap rows				Sets	Reps
90 second RI				3	15
shrugs				Sets	Reps
90 second RI				3	15
curls				Sets	Reps
90 second RI				4	15
YTWLs				Sets	Reps
30-45 second RI				4	12
Standing 0/90 External Rotation					3×15-20
30-45 second RI

2020.1 Week 4, Session 2

Posted on January 21, 2020 by lcs

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