Saturday, August 20, 2016

S&S 32kg to 40kg (1r)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, August 12, 2016

S&S 32kg to 40kg (1q)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, August 5, 2016

S&S 32kg to 40kg (1p)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, July 29, 2016

S&S 32kg to 40kg (1o)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, July 22, 2016

S&S 32kg to 40kg (1n)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:25.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, July 15, 2016

S&S 32kg to 40kg (1m)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:25.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:05.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, July 8, 2016

S&S 32kg to 40kg (1l)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, July 1, 2016

S&S 32kg to 40kg (1k)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, June 24, 2016

S&S 32kg to 40kg (1j)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:20.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, June 17, 2016

S&S 32kg to 40kg (1i)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, June 10, 2016

S&S 32kg to 40kg (1h)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, June 3, 2016

S&S 32kg to 40kg (1g)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 18:35.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.