Saturday, October 9, 2021

PTTP modified (1a)

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

Deadlift:
1: 210lb x 5,3,2: RPE 4.5
3: 210lb x 5,3,2: RPE 4.4
5: 230lb x 5,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 6,5,4: RPE 4.0
3: 50lb x 6,5,5: RPE 4.0
5: 55lb x 6,5,4: RPE 5.4
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

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

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Saturday, October 2, 2021

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Wednesday:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

 

Saturday, September 25, 2021

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 2 on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up
 
Wednesday:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

 

Saturday, September 18, 2021

S&S 24kg to 32kg (1b)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.8
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.2
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 7 breaths. Time 8:45. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.7
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 11 breaths. Time 15:50. RPE 5.9

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

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

Saturday, September 11, 2021

S&S 24kg to 32kg (1a)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.8
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.2
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 7 breaths. Time 8:50. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.7
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 11 breaths. Time 14:40. RPE 6.1

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

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

Saturday, August 28, 2021

PTTP modified (6a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 250lb x 5,3,2: RPE 6.2
3: 250lb x 5,3,2: RPE 6.1
5: 270lb x 5,3,2:
(Superset with:)
Side-press: (L/R)
1: 60lb x 6,5,4: RPE 6.1
3: 60lb x 6,5,5: RPE 6.1
5: 65lb x 6,5,4:

(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Saturday, August 7, 2021

PTTP modified (7a)

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

Deadlift:
1: 250lb x 5,4,3,2: RPE 6.7
3: 270lb x 5,4,3,2: RPE 8.4
5: 270lb x 5,4,3,2: RPE 8.3
(Superset with:)
Side-press: (L/R)
1: 60lb x 7,6,5,5: RPE 6.7
3: 65lb x 7,6,5,4: RPE 8.5
5: 65lb x 7,6,5,5: RPE 8.4
(Rest 5 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Saturday, July 31, 2021

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Wednesday:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

 

Saturday, July 24, 2021

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 2 on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up
 
Wednesday:
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

 

Saturday, July 17, 2021

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 5 breaths. Time 7:40. RPE 6.8

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 14:40. RPE 6.5

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

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

Saturday, July 10, 2021

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 5 breaths. Time 7:35. RPE 7.0

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 12:40. RPE 6.5

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

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

Saturday, July 3, 2021

PTTP modified (6b)

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

Deadlift:
1: 250lb x 5,4,3,2: RPE 6.7
3: 270lb x 5,4,3,2: RPE 8.4
5: 270lb x 5,4,3,2: RPE 8.3
(Superset with:)
Side-press: (L/R)
1: 60lb x 7,6,5,5: RPE 6.7
3: 65lb x 7,6,5,4: RPE 8.5
5: 65lb x 7,6,5,5: RPE 8.4
(Rest 5 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Saturday, June 26, 2021

PTTP modified (6a)

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

Deadlift:
1: 250lb x 5,4,3,2: RPE 6.8
3: 250lb x 5,4,3,2: RPE 6.7
5: 270lb x 5,4,3,2: RPE 8.4
(Superset with:)
Side-press: (L/R)
1: 60lb x 7,6,5,4: RPE 6.8
3: 60lb x 7,6,5,5: RPE 6.7
5: 65lb x 7,6,5,4: RPE 8.6
(Rest 5 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Saturday, June 19, 2021

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)
Monday & Friday:
Deadlift x 2, 2, 2
Bicep Curl x 2, 2, 2
Upright Row x 2, 2, 2
Overhead Press x 2, 2, 2
Dip x 2, 2, 2
 
Wednesday:
Bent-over Row x 2, 2, 2
Zercher Squat x 2, 2, 2
Reverse Curl x 2, 2, 2
Overhead Press x 2, 2, 2
Pull-up x 2, 2, 2
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.