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
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
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
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
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
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
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
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
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
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 |