2020.1 Week 10, Session 4

Posted on March 5, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Back Squat			75%	3	5
Equipment:			65%	1	8
	no belt
High bar squats			% or RPE	Sets	Reps
w/ 2 chain per side			60%	4	4
SSB Good mornings				Sets	Reps
90 second RI				3	10
Step ups				Sets	Reps
90 second RI				3	12/12
single leg deadlifts				Sets	Reps
90 second RI				3	10/10
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 10, Session 3

Posted on March 4, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
floor press			77-78%	5	3
Equipment:
	2 chain
seated OH db press				Sets	Reps
90 second RI				4	10
Pull ups				Sets	Reps
90 second RI				5	10
incline db press				Sets	Reps
90 second RI				4	12
chest supported 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 10, Session 2

Posted on March 2, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Deadlift			75%	3	5
Equipment:			65%	1	8
	no belt
Pause deadlifts			% or RPE	Sets	Reps
90 second RI			60%	4	3
	1sec up at shins
Belt squat				Sets	Reps
90 second RI				4	10
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 10, Session 1

Posted on March 2, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Bench Press (raw)			75%	3	5
Equipment:			65%	1	8
	None
CG bench press			% or RPE	Sets	Reps
shoulder saver			80%	4	3
w/ 2sec pause
bent over rows				Sets	Reps
90 second RI				3	8
Neutral grip pulldowns				Sets	Reps
90 second RI				3	10
DB Rows				Sets	Reps
90 second RI				3	10/10
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 9, Session 4

Posted on February 27, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Back Squat			70%	4	6
Equipment:			65%	1	8
	no belt
High bar squats				Sets	Reps
w/ 2 chain per side				3	10
Single leg Deadlifts				Sets	Reps
90 second RI				3	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 9, Session 3

Posted on February 26, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
floor press			75%	6	4
Equipment:
	1 chain
seated OH db press				Sets	Reps
90 second RI				3	12
Pull ups				Sets	Reps
90 second RI				4	10
incline db press				Sets	Reps
90 second RI				4	12
chest supported 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 9, Session 2

Posted on February 25, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Deadlift			70%	4	6
Equipment:			65%	1	8
	no belt
RDLs				Sets	Reps
90 second RI				4	10
Belt squat				Sets	Reps
90 second RI				4	10
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 9, Session 1

Posted on February 24, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Bench Press (raw)			70%	4	6
Equipment:			65%	1	8
	None
CG bench press			% or RPE	Sets	Reps
shoulder saver			75%	3	5
w/ 2sec pause
bent over rows				Sets	Reps
90 second RI				3	8
Neutral grip pulldowns				Sets	Reps
90 second RI				3	10
DB Rows				Sets	Reps
90 second RI				3	10/10
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 8, Session 4

Posted on February 20, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
Back Squat			67-68%	4	6
Equipment:
	no belt
High bar squats				Sets	Reps
w/ 1 chain per side				3	10
Single leg Deadlifts				Sets	Reps
90 second RI				3	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 8, Session 3

Posted on February 19, 2020 by lcs

Exercise:			% or RPE	Sets	Reps
floor press			70%	6	4
Equipment:
	no chains
seated OH db press				Sets	Reps
90 second RI				3	12
Pull ups				Sets	Reps
90 second RI				4	10
incline db press				Sets	Reps
90 second RI				4	12
chest supported 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