Heavy TGUs II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 20: Right side failure during the middle of the last step.)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Medium Swings II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 13
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Lotsa sweat AGAIN!)

Medium TGUs II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time per side was around 1:45. Total time 7:00.
Flowing RKC TGU ("Trying" not to pause) x 3L&R
Time per side was around 0:30.
Total time under tension was 10:00
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Light Snatches II

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 13 on the minute x 10
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.

Light TGUs II

Mobility, stretch, and warm-up:
Z-health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump stretches, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side 3:15. Total time under tension 6:30.
(RPE 19: The last step was tough!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16)

Heavy Swings

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 14
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 16: Lotsa sweat!)

Heavy TGUs

Mobility, stretch and warm-up:
Z-Health NWU-1, Brettzel, Face the wall squats, 16kg Halos, Pump, and 16kg RKC Armbars.

20kg RKC TGU:
15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 6:30
7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 1L&R.
Time 3:30
5-second pauses x 7 steps up and 6 steps down x 1L&R.
Time 2:10
Total time under tension was 12:10.
(RPE 20: Right hand failure during last steps of 2nd and 3rd sets. Left hand was there to relieve the right!)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Medium Snatches

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

24kg Alternating L&R Snatches x 12 on the minute x 12
(RPE 18)

Cool Down:
Cold-Hot-Cold-Hot-Cold contrast shower.
(RPE Extreme!)

Medium TGUs

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

20kg RKC TGU with 7.5-second pauses x 6 steps up, 15-second pause x1 on the 7th step, and 7.5-second pauses x 6 steps down x 2L&R.
Time per side was around 1:45. Total time 7:00.
20kg RKC TGU Flowing (No pauses) x 2L&R
Time per side was around 0:40.
Total time under tension was around 9:40.
(RPE 18)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Light Swings

Mobility, stretch and warm-up:
Z-Health NWU-1, Face the wall squats, 16kg Halos, Pump, Brettzel, and 16kg RKC Armbars.

24kg Swings x 20 on the minute x 11
(RPE 16)

Cool Down:
Eischens Yoga for Beginners (Basic)
(RPE 15)

Back to work. Slowly but surely. TGUs Light.

My back-off week was a little different. Two days of light exercise, two days of preparing for my home's termite fumigation, and then three days of getting back to a normal "living" routine.

I plan on a slow three week build-up of same-but-different to my exercise routine except for mobility, stretch and warm-up, of course! This plan will consist of a specialized TGU with light, medium, and heavy days with alternating days of light, medium, and heavy days of swings and snatches. The fourth week will be another back-off.

Every morning mobility:
Z-health NWU Level 1

Every day's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

This afternoon:
20kg RKC TGU with 15-second pauses x 7 steps up and 6 steps down x 1L&R.
Time per side was around 3:15. Total time under tension was around 6:30.
(RPE 19: This was tough stuff on the last two steps!)

Cool Down:
Eischens Yoga for Beginners
(RPE 16)

Back-off Week, Days 1&2

Taking it easy this week.

Every morning mobility:
Z-health NWU Level 1

Every day's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

Monday:
Eischens Yoga for Warriors
(All RPE 16)

Tuesday:
16kg RKC TGU with pauses every step on 15 seconds x 2L&R
Total time per side was about 6:30.
(RPE 18: Take it easy my asterisk! Tough stuff.)

ROP Heavy with 8-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday variety:
16kg RKC TGU with a pause x 1L&R (Total time per side was about 3:15. I used 15 seconds per step of the 7 steps from "Kettlebells from the Ground Up, The Kalos Sthenos". Seven steps up and six steps down.

16kg Flowing RKC TGU x 1L&R (no pauses).

Eischens Yoga for Warriors
(All RPE 16)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18: Not surprised...)

10-minute rest

24kg Swings x 20 on the minute x 12
(RPE 16: Surprised!)

ROP Medium with 6-minute Ladders II

Every morning mobility:
Z-health NWU Level 1

Tuesday's Variety:
Z-health NWU Level 1
Eischens Yoga for Warriors
(RPE 16: Handstands were stronger)


This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Medium 24kg C&P + Pull Ladders:
5 Six-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 18: Focused on form made it tougher)

5-minute rest

24kg Swings x 20 on the minute x 10
(RPE 17)

ROP Light with 4-minute Ladders

Sunday was rest, recovery, and reflection.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

BW Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 15)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest" + 5L&R without rest.
(RPE 18: Just as tough as last week. I had plenty of gas left for a few more reps, but had a slight feeling of near failure on the last two sets holding the bell overhead.)

Cool Down:
Eischens Yoga for Beginners
(RPE 15)

ROP Heavy with 8.5-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Thursday and Friday variety:
Eischens Yoga for Warriors
(RPE 17)

Today's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP Heavy 24kg C&P + Pull Ladders
5 Eight and a half-minute ladders
5 Rungs

Pull ladder type:
1 Chin-up
2 Pull-ups
3 Wide Pull-ups
4 Close-grip pull-ups
5 Chin-ups
(RPE 18)

10-minute rest

24kg Swings x 20 on the minute x 11
(RPE 17)

Cool Down:
Beer, hot dogs, carne asada, and fireworks.
(RPE 1776)

Happy Independence Day!

ROP Medium with 6-minute Ladders

Every morning mobility:
Z-health NWU Level 1

Tuesday's Variety:
Z-health NWU Level 1
Eischens Yoga for Warriors
(RPE 17)

This afternoon's stretch and warm-up:
Brettzel, 16kg RKC Armbars, Face the wall squats, 16kg Halos, and Pump stretches.

ROP Medium 24kg C&P + Pull Ladders:
5 Six-minute ladders
4 Rungs

Pull ladder type:
1 Pull-up
2 Pull-ups
3 Chin-ups
4 Close-grip pull-ups
(RPE 17)

5-minute rest

24kg Swings x 20 on the minute x 8
(RPE 16)

Cool Down:
Eischens Yoga for Beginners
(RPE 16)