2020.2 Week 3, Session 3

Standing 0/90 External Rotation Sets Reps
30-45 second RI 3 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per
 
Exercise: % or RPE Sets Reps
Floor press 72.5% 6 4
Equipment:
raw
CG floor press Sets Reps
90 second RI 5 8
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
curls Sets Reps
90 second RI 3 10

2020.2 Week 3, Session 1

Standing 0/90 External Rotation Sets Reps
30-45 second RI 3 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per
 
 
Exercise: % or RPE Sets Reps
Bench Press (raw) 65% 4 8
Equipment:
None
flat bench Sets Reps
90 second RI 5 10
 
 
incline db bench Sets Reps
90 second RI 3 15
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 10
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
OH db tricep ext Sets Reps
90 second RI 3 10

2020.2 Week 2, Session 4

Exercise: % or RPE Sets Reps
Back Squat 65% 4 6
Equipment: 1 8
no belt
ATG High bar squats Sets Reps
90 second RI 3 10
 
 
GMs Sets Reps
90 second RI 3 10
 
 
Step ups Sets Reps
90 second RI 3 10/10
 
 
single leg deadlifts Sets Reps
90 second RI 3 10/10
 
10 minutes of ab work

2020.2 Week 2, Session 3

Exercise: % or RPE Sets Reps
Floor press 70% 6 5
Equipment:
raw
CG floor press Sets Reps
90 second RI 4 10
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
curls Sets Reps
90 second RI 3 10
 
YTWLs Sets Reps
30-45 second RI 3 10
Standing 0/90 External Rotation 3×15-20
30-45 second RI

2020.2 Week 2, Session 2

Exercise: % or RPE Sets Reps
Deadlift 70% 1 5
Equipment: 65% 5 4
no belt
snatch grip RDLs Sets Reps
90 second RI 4 10
 
 
split squats Sets Reps
90 second RI 3 10/10
 
walking lunges Sets Reps
90 second RI 3 10/10
 
 
GHR Sets Reps
60 second RI 3 8
 
 
10 minutes of ab work  

2020.2 Week 2, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 65% 4 6
Equipment: 1 8
None
flat bench Sets Reps
90 second RI 4 10
 
 
incline db bench Sets Reps
90 second RI 3 15
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 10
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
OH db tricep ext Sets Reps
90 second RI 3 10
 
Standing 0/90 External Rotation Sets Reps
30-45 second RI 3 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per

2020.2 Week 1, Session 4

Exercise: % or RPE Sets Reps
Back Squat 60% 4 6
Equipment:
no belt
High bar squats Sets Reps
90 second RI 3 10
 
 
GMs Sets Reps
90 second RI 3 10
 
 
Step ups Sets Reps
90 second RI 3 10/10
 
 
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

2020.2 Week 1, Session 3

Exercise: % or RPE Sets Reps
Floor press 65% 4 6
Equipment:
raw
military press Sets Reps
90 second RI 4 10
 
 
Pull ups Sets Reps
90 second RI 5 6
 
 
incline db press Sets Reps
90 second RI 3 10
 
 
blast strap rows Sets Reps
90 second RI 3 12
 
 
shrugs Sets Reps
90 second RI 3 10
 
curls Sets Reps
90 second RI 3 10
 
YTWLs Sets Reps
30-45 second RI 3 10

2020.2 Week 1, Session 2

Exercise: % or RPE Sets Reps
Deadlift 60% 4 6
Equipment:
no belt
RDLs Sets Reps
90 second RI 4 10
 
 
split squats Sets Reps
90 second RI 3 10/10
 
walking lunges Sets Reps
90 second RI 3 10/10
 
 
GHR Sets Reps
60 second RI 3 8
 
 
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

2020.2 Week 1, Session 1

Exercise: % or RPE Sets Reps
Bench Press (raw) 60% 4 6
Equipment:
None
incline db bench Sets Reps
90 second RI 4 10
 
 
push ups Sets Reps
90 second RI 3 15
 
 
Neutral grip pulldowns Sets Reps
90 second RI 3 10
 
 
DB Rows Sets Reps
90 second RI 3 10/10
 
 
OH db tricep ext Sets Reps
90 second RI 3 10
 
Standing 0/90 External Rotation Sets Reps
30-45 second RI 3 10/10
 
YTWL Sets Reps
30-45 second RI 3 10 per