Saturday, January 15, 2022

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

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

Swing x 3 Days: Rest 9 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 5.5
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 5 breaths. Time 7:55. RPE 6.0

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 9 breaths. Time 14:25. 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 ~40% volume on days 2, 4, & 6.

 

Saturday, January 8, 2022

PTTP modified (3b)

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

Deadlift:
1: 230lb x 5,3,2: RPE 5.4
3: 250lb x 5,3,2: RPE 6.9
5: 250lb x 5,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 6,5,5: RPE 5.4
3: 60lb x 6,5,4: RPE 6.9
5: 60lb x 6,5,5: RPE 6.9
(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 ~40% volume on days 2, 4, & 6.

 

Saturday, January 1, 2022

PTTP modified (3a)

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

Deadlift:
1: 230lb x 5,3,2: RPE 5.4
3: 230lb x 5,3,2: RPE 5.4
5: 250lb x 5,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 6,5,4: RPE 5.4
3: 55lb x 6,5,5: RPE 5.4
5: 60lb x 6,5,4: RPE 7.0
(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 ~40% volume on days 2, 4, & 6.

 

Saturday, December 25, 2021

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 6 secs x 6 reps at RPE ~8-9:
Monday on Low & Friday on High positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Wednesday on Medium positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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, December 18, 2021

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 6 secs x 6 reps at RPE ~8-9:
Monday on Low & Friday on High positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Wednesday on Medium positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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, December 11, 2021

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

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

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.
1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.3
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 5 breaths. Time 7:40. RPE 6.1

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 9 breaths. Time 14:15. RPE 6.0

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 ~40% volume on days 2, 4, & 6.

 

Saturday, December 4, 2021

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

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

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.
1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 6 breaths. Time 9:40. RPE 6.0

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 10 breaths. Time 18:35. RPE 5.8

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 ~40% volume on days 2, 4, & 6.

 

Saturday, November 27, 2021

PTTP modified (2b)

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

Deadlift:
1: 230lb x 5,3,2: RPE 5.4
3: 230lb x 5,3,2: RPE 5.4
5: 250lb x 5,3,2: RPE 7.0
(Superset with:)
Side-press: (L/R)
1: 55lb x 6,5,4: RPE 5.4
3: 55lb x 6,5,5: RPE 5.4
5: 60lb x 6,5,4: RPE 7.2
(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 ~40% volume on days 2, 4, & 6.

Saturday, November 20, 2021

PTTP modified (2a)

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

Deadlift:
1: 210lb x 5,3,2: RPE 4.4
3: 230lb x 5,3,2: RPE 5.4
5: 230lb x 5,3,2: RPE 5.4
(Superset with:)
Side-press: (L/R)
1: 50lb x 6,5,5: RPE 4.0
3: 55lb x 6,5,4: RPE 5.3
5: 55lb x 6,5,5: 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 ~40% volume on days 2, 4, & 6.

Saturday, November 13, 2021

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 6 secs x 6 reps at RPE ~8-9:
Monday on Low & Friday on High positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Wednesday on Medium positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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, November 6, 2021

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold x 6 secs x 6 reps at RPE ~8-9:
Monday on Low & Friday on High positions.
Bent-over Row
Zercher Squat
Reverse Curl
Overhead Press
Pull-up

Wednesday on Medium positions.
Deadlift
Bicep Curl
Upright Row
Overhead Press
Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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, October 30, 2021

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

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 4.6
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.3
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 6 breaths. Time 7:50. RPE 6.1

(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 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 10 breaths. Time 13:40. RPE 6.0

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, October 23, 2021

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

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 4.7
3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.3
5. (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 7 breaths. Time 8:40. 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 4.6
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 11 breaths. Time 15:00. 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, October 16, 2021

PTTP modified (1b)

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

Deadlift:
1: 210lb x 5,3,2: RPE 4.4
3: 230lb x 5,3,2: RPE 5.5
5: 230lb x 5,3,2: RPE 5.5
(Superset with:)
Side-press: (L/R)
1: 50lb x 6,5,5: RPE 4.0
3: 55lb x 6,5,4: RPE 5.4
5: 55lb x 6,5,5: RPE 5.4
(Rest 4 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.