Saturday, February 22, 2020

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

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 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 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:45. 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: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 17:30. RPE 6.2

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

Saturday, February 15, 2020

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

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 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 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:50. 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: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 18:00. RPE 6.2

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

Saturday, February 8, 2020

Royal Court

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

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

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 19:40 min. RPE: 4.3

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 19:35 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 21:50 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, February 1, 2020

PTTP modified (5c)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

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

Deadlift:
Day 1: 230lb x 5,4,3,2: RPE 5.3
Day 3: 250lb x 5,4,3,2: RPE 8.1
Day 5: 250lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 60lb x 7,6,5,4: RPE 7.9
Day 5: 60lb x 7,6,5,5: RPE 7.8
(Rest 4 minutes after 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, January 25, 2020

PTTP modified (5b)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

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

Deadlift:
Day 1: 230lb x 5,3,2,1: RPE 5.3
Day 3: 230lb x 5,4,3,2: RPE 5.4
Day 5: 250lb x 5,4,3,2: RPE 8.2
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,5: RPE 5.4
Day 3: 55lb x 7,6,5,5: RPE 5.4
Day 5: 60lb x 7,6,5,4: RPE 8.0
(Rest 4 minutes after 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, January 18, 2020

PTTP modified (5a)

Q&D swings/push-ups x 2 and TGUs x 3 on days 2, 4, & 6.

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

Deadlift:
Day 1: 230lb x 5,3,2,1: RPE 5.5
Day 3: 230lb x 5,3,2,1: RPE 5.4
Day 5: 250lb x 5,3,2,1: RPE 8.4
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.4
Day 3: 55lb x 7,6,5,5: RPE 5.4
Day 5: 60lb x 6,5,4,4: RPE 8.2
(Rest 3 minutes after 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, December 28, 2019

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

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 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 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:45. 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: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 16:40. RPE 6.2

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

Saturday, December 21, 2019

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

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 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: 10L,10R x 4) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 9:35. 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) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 18:00. RPE 6.3

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

Saturday, December 14, 2019

Royal Court (4a)

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, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 22:30 min. RPE: 4.4

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 23:25 min. RPE: 5.3

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 23:15 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, December 7, 2019

Royal Court (3c)

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, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 20 breaths between movements)
Time: 20:35 min. RPE: 4.4

Day 3:
Hindu Push-up x 14
Hindu Squat x 40
Back Bridge x :28s hold
x3 (Rest 20 breaths between movements)
Time: 21:40 min. RPE: 5.5

Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:10 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, November 30, 2019

PTTP modified (4c)


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: 230lb x 5,3,2,1: RPE 5.4
Day 3: 230lb x 5,3,2,1: RPE 5.4
Day 5: 250lb x 5,3,2,1: RPE 6.4
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.0
Day 3: 55lb x 7,6,5,5: RPE 4.9
Day 5: 60lb x 7,6,5,4: RPE 7.2
(Rest 3 minutes after 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, November 23, 2019

PTTP modified (4b)

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 5.5
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 5.0
Day 5: 55lb x 7,6,5,5: 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, 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)