Saturday, October 14, 2017

S&S 32kg to 40kg (2v)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:55.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 14:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, October 7, 2017

S&S 32kg to 40kg (2u)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 13:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 30, 2017

S&S 32kg to 40kg (2t)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:25.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 14:55.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 23, 2017

S&S 32kg to 40kg (2s)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:20.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 15:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 16, 2017

S&S 32kg to 40kg (2r)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:45.

Rest 1 minute.

TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 9, 2017

S&S 32kg to 40kg (2q)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tu. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
(Th. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)

(Sa. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.

Rest 1 minute.

TGU.
(Tu. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
(Th. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)

(Sa. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:10.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, September 2, 2017

S&S 32kg to 40kg (2p)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. off)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:50.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. off)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 15:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 26, 2017

S&S 32kg to 40kg (2o)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 7:40.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:45.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 19, 2017

S&S 32kg to 40kg (2n)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 12, 2017

S&S 32kg to 40kg (2m)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, August 5, 2017

S&S 32kg to 40kg (2l)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 29, 2017

S&S 32kg to 40kg (2k)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.5)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:25.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 16:20.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 22, 2017

S&S 32kg to 40kg (2j)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.6)

(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:05.

Rest 1 minute.

TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)

(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 14:30.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, July 15, 2017

S&S 32kg to 40kg (2i)

Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)

(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:40.

Cool-down: OS-Big 5.

Later: 90/90 stretch and QL straddle.