Saturday, November 16, 2019

S&S 32kg to 40kg (4e)

Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 11:20. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:55. RPE 6.4

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

Saturday, November 9, 2019

S&S 32kg to 40kg (4d)

Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.6
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 10:30. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.9
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:20. 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)

Saturday, November 2, 2019

Royal Court (3b)

Rolling a die for Q&D and then DL singles x 3 on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4

Day 3:
Hindu Push-up x 15
Hindu Squat x 45
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 25:10 min. RPE: 5.3

Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:05 min. RPE: 5.6

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, October 26, 2019

Royal Court (3a)

Rolling a die for Q&D on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 5.5

Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.7

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 6.2

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, October 19, 2019

PTTP modified (4a)

Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.

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

Deadlift:
Day 1: 2l0lb x 5,3,2,1: RPE 4.7
Day 3: 230lb x 5,3,2,1: RPE 5.6
Day 5: 230lb x 5,3,2,1: RPE 5.5
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,5: RPE 3.8
Day 3: 55lb x 7,6,5,4: RPE 4.9
Day 5: 55lb x 7,6,5,5: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)

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

Saturday, October 12, 2019

PTTP modified (3c)

Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.

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

Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.8
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 3.9
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)

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

Saturday, October 5, 2019

S&S 32kg to 40kg (4c)

"Q&D" snatch protocol on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. RPE 6.4
Time 9:35.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. RPE 6.5
Time 16:25.

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

Saturday, September 28, 2019

S&S 32kg to 40kg (4b)

"Q&D" snatch protocol on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.2
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.3
Time 17:15.

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

Saturday, September 21, 2019

Royal Court (2c)

Rolling a die for Q&D on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:45 min. RPE: 5.4

Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.6

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 12:35 min. RPE: 6.1

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, September 14, 2019

Royal Court (2b)

Rolling a die for Q&D on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 12:55 min. RPE: 5.2

Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.5

Day 5:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:50 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, September 7, 2019

PTTP modified (3b)

Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.

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

Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.9
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 4.0
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 5.0
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)

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

Saturday, August 31, 2019

PTTP modified (3a)

Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.

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

Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.0
Day 3: 210lb x 5,3,2: RPE 5.0
Day 5: 210lb x 5,3,2,1: RPE 5.0
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 7,6,5,5: RPE 3.8
Day 3: 50lb x 7,6,5,4: RPE 4.0
Day 5: 50lb x 7,6,5,5: RPE 4.1
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)

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

Saturday, August 24, 2019

S&S 32kg to 40kg (4a)

"Q&D" snatch protocol on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.4
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.5
Time 15:55.

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

Saturday, August 17, 2019

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

A variation of Pavel's The Quick and the Dead, referenced as "Q&D", will be incorporated on days (2, 4, & 6). Even with a minimal warm-up and no finisher/cool-down, the low volume two-series version is very refreshing and has a tonic effect afterward. My plan is to use 20kg snatches on S&S weeks, 24kg one-handed or 32kg two-handed swings & push-ups on PTTP weeks, and roll a die for Royal Court weeks.

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

Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 4 breaths. One breath between the last two sets. RPE 6.8
Time 5:00.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.7
3. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 8 breaths. RPE 6.6
Time 9:05.

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