Saturday, August 11, 2018

S&S 32kg to 40kg (3pv)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 14L+14R x 4 + 32kg x 14L+14R, x 2) RPE 6.4
2. (32kg x 9L+9R x 4 + 40kg x 9L+9R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg) Rest 8 breaths. RPE 6.3
Time 8:35.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 2L,2R) RPE 6.3
2. (32kg x 2L,1R,2L,2R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:35.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, August 4, 2018

S&S 32kg to 40kg (3piv)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 13L+13R x 4 + 32kg x 13L+13R, x 2) RPE 6.4
2. (32kg x 8L+8R x 4 + 40kg x 8L+8R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:20.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,2L,2R + 32kg x 2L,2R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:20.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, July 28, 2018

S&S 32kg to 40kg (3piii)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 12L+12R x 4 + 32kg x 12L+12R, x 2) RPE 6.2
2. (32kg x 7L+7R x 4 + 40kg x 7L+7R x 2) RPE 6.2
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg) Rest 8 breaths. RPE 6.6
Time 8:35.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 2L,2R,2L,2R + 32kg x 2L,2R) RPE 6.2
2. (32kg x 2L,2R,2L,2R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg) Rest 12 breaths. RPE 6.4
Time 15:34.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, July 21, 2018

S&S 32kg to 40kg (3pii)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 11L+11R x 4 + 32kg x 11L+11R, x 2) RPE 6.4
2. (32kg x 6L+6R x 4 + 40kg x 6L+6R x 2) RPE 6.2
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,32kg,32kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 2L,2R,2L,2R + 32kg x 1L,1R) RPE 6.2
2. (32kg x 2L,2R,1L,1R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,32kg,32kg,32kg) Rest 12 breaths. RPE 6.2
Time 17:10.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, July 14, 2018

S&S 32kg to 40kg (3pi)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 10L+10R x 4 + 32kg x 10L+10R, x 2) RPE 6.5
2. (32kg x 5L+5R x 4 + 40kg x 5L+5R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,32kg,32kg,32kg) Rest 8 breaths. RPE 6.5
Time 8:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 1L,1R,1L,1R + 32kg x 1L,1R) RPE 6.1
2. (32kg x 1L,1R,1L,1R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,32kg,32kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:35.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, June 23, 2018

More walking

At least two more weeks of walking 5 to 10 miles a day.

Sunday, June 3, 2018

Walking...

and more walking for the last two weeks and the next two weeks.

Walks are 5 to 10 miles a day. No lifting over 20lbs (Yeah, right).

Doctor's orders.

Saturday, May 19, 2018

S&S 32kg to 40kg (3o)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 17:05.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, May 12, 2018

S&S 32kg to 40kg (3n)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:30.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, May 5, 2018

S&S 32kg to 40kg (3m)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 10:00.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 18:45.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, April 28, 2018

S&S 32kg to 40kg (3l)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 9:15.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 16:50.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, April 21, 2018

S&S 32kg to 40kg (3k)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:05.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:55.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, April 14, 2018

S&S 32kg to 40kg (3j)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:10.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 15:20.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, March 31, 2018

S&S 32kg to 40kg (3i)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:50.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 17:30.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)