Week 10, Deload Session 3

Posted on April 5, 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 6	6	5
Equipment:
w/ dbs
seated OH db press				Sets	Reps
90 second RI				3	12
pull ups				Sets	Reps
w/ straps				5	8
chest supported rows				Sets	Reps
w/ straps				4	10
wide grip pulldowns				Sets	Reps
90 second RI				4	12
elbow rehab				Sets	Reps
90 second RI				4	12
YTWLs				Sets	Reps
90 second RI				4	15
face pulls				Sets	Reps
90 second RI				5	30

Week 10, Deload Session 2

Posted on April 5, 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 5	5	2
Notes:
	briefs
wide stance squats			RPE	Sets	Reps
Equipment:			RPE 6	3	3
	w/ 2sec pause
GHRs				Sets	Reps
90 second RI				2	8
walking lunges				Sets	Reps
90 second RI				2	20/20
Stir the pots				Sets	Reps
90 second RI				5	15

Week 10, Deload Session 1

Posted on April 5, 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 5	5	2
Equipment:
straight bar
CG Bench			RPE	Sets	Reps
Equipment:			RPE 5	3	8
straight bar
2bd
incline db press				Sets	Reps
90 second RI				2	12
rolling db ext				Sets	Reps
90 second RI				2	12
band chest flyes					Reps
AMAP per set					80

Week 9, Session 4

Posted on March 30, 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			75%	3	3
Notes:
comp stance
floor
					`
conv. Block pulls				Sets	Reps
Notes:				4	8
3″ blocks
bent over rows				Sets	Reps
90 second RI				4	8
McGill pull ups				Sets	Reps
90 second RI				12	1
neutral grip pulldowns				Sets	Reps
90 second RI				3	12
rolling planks				Sets	Reps
90 second RI				3	12

Week 9, Session 3

Posted on March 29, 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:
seated OH db press				Sets	Reps
90 second RI				3	12
pull ups				Sets	Reps
w/ straps				5	8
chest supported rows				Sets	Reps
w/ straps				4	10
wide grip pulldowns				Sets	Reps
90 second RI				4	12
elbow rehab				Sets	Reps
90 second RI				4	12
YTWLs				Sets	Reps
90 second RI				4	15
face pulls				Sets	Reps
90 second RI				5	30
band pullaparts				Sets	Reps
90 second RI				5	30

Week 9, Session 2

Posted on March 27, 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			75%	3	3
Notes:
	loose knee wraps
wide stance squats			RPE	Sets	Reps
Equipment:			RPE 7	4	8
	w/ SSB
	w/ chains
	to a box
GHRs				Sets	Reps
90 second RI				3	10
walking lunges				Sets	Reps
90 second RI				3	20/20
Stir the pots				Sets	Reps
90 second RI				5	15

Week 9, Session 1

Posted on March 26, 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			75%	3	3
Equipment:
straight bar
CG bench w/ chains			RPE	Sets	Reps
Equipment:			RPE 7	4	8
straight bar
touch
dips				Sets	Reps
90 second RI				4	10
incline db press				Sets	Reps
90 second RI				3	12
rolling db ext				Sets	Reps
90 second RI				3	12
band chest flyes					Reps
AMAP per set					50
band pressdowns					Reps
AMRAP per set					100

Week 8, Session 4

Posted on March 23, 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	3	2
Notes:
comp stance
floor
					`
conv. Block pulls				Sets	Reps
Notes:				3	5
pin 2 pulls
bent over rows				Sets	Reps
90 second RI				3	8
McGill pull ups				Sets	Reps
90 second RI				10	1
face pulls					Reps
90 second RI					100
neutral grip pulldowns				Sets	Reps
90 second RI				3	12

Week 8, Session 3

Posted on March 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:			% or RPE	Sets	Reps
floor press			RPE 7	6	5
Equipment:
w/ fat bar
seated OH db press				Sets	Reps
90 second RI				3	12
pull ups				Sets	Reps
w/ straps				5	8
chest supported rows				Sets	Reps
w/ straps				4	10
wide grip pulldowns				Sets	Reps
90 second RI				4	12
elbow rehab				Sets	Reps
90 second RI				4	12
YTWLs				Sets	Reps
90 second RI				4	15
face pulls				Sets	Reps
90 second RI				5	30

Week 8, Session 2

Posted on March 20, 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 8	3	2
Notes:
	tight knee wraps
wide stance squats			RPE	Sets	Reps
Equipment:			RPE 9	3	5
	w/ SSB
	w/ chains
	to a box
GHRs				Sets	Reps
90 second RI				5	8
walking lunges				Sets	Reps
90 second RI				2	20/20
Stir the pots				Sets	Reps
90 second RI				5	15