28kg Medium Snatch (2-A)

28kg Snatch x 8/8 on the minute x 6.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 18)

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

32kg Light Swing (2-A)

32kg Swing x 20 on the minute x 9.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 17)

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

28kg Heavy Snatch (1-A)

28kg Snatch Alternating L&R x 10 on the minute x 10
(RPE 18: This was a heavier volume as opposed to exertion)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Total time under tension 8:40.
(RPE 18)

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

32kg Medium Swing (1-A)

32kg Swing x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Total time under tension 6:30.
(RPE 17)

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

28kg Light Snatch (1-A)

28kg Snatch x 8/8 on the minute x 5
(RPE 18+: Even though this is labeled a "light" day, my attempt is to maintain high exertion levels. Also, since all of the 28kg snatch sessions are new territory in this format, everything will be a PR from here. Beginner's luck, I know.)
:)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (1-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 4:20.
(RPE 16)

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

End of Back-off Week & Test

All I did everyday this week was a couple reps of very light TGUs and quick yoga sessions. After this week and today's results, I will be going back to my previous TGU, Swing, and Snatch routine to develop more shoulder stability, strength, and conditioning.

Today's Test:
40kg Swing x 10
40kg Loaded Clean x 3/3
32kg C&P x 3/3
36kg C&P x 1/1 (PR)
28kg Snatch x 60 in 5 minutes.

These results indicate that my strength has increased and my conditioning has slightly decreased. So, my new short-term goal beginning Monday is to complete 200 reps in 10 minutes with the 28kg. The road will be as long as it should, but I will get there.

ROP Heavy VI (5x5)

28kg C&P + Pull Ladders
5 eleven-minute ladders (5 x 1,2,3,4,5).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
5 Chin-ups
(RPE 19+: A small goal achieved but very exhausting. This is a sign to have a back-off week, which may consist of light TGUs, Goblet Squats, and Eischens Yoga.)

5-min rest.

28kg Swings x 20 on the minute x 5
(RPE 18+: A "gut" feeling on the first round told me to take it easy. There is plenty of time to do pulls after my back-off week when I plan to revisit Light, Medium, and Heavy TGUs, Swings, and Snatches.)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 6B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
3L&R Snatches on the minute x 4
14 Swings on the minute x 4
(RPE 18: Off the wet grass, out of the rain, into the garage, onto the dry concrete floor. The TGUs were even tougher and snatches the same as last week.)

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

ROP Medium VI (4x4 + 1x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (4 x 1,2,3,4; 1 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 10
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 6A

16kg RKC TGU:
10-second pauses x 7 steps up and 6 steps down x 1/1 x 2.
Total time under tension 8:40.

(RPE 17: This is a good tonic that will be applied again very soon.)

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

ROP Light VI (4x3 + 1x2)

28kg C&P + Pull Ladders:
5 five-minute ladders (4 x 1,2,3; 1 x 1,2).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)

5-min rest.

28kg Snatch x 6L&R on the minute x 8
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Heavy V (4x5 + 1x4)

28kg C&P + Pull Ladders
5 eleven-minute ladders (4 x 1,2,3,4,5; 1 x 1,2,3,4).

BW Pull Rung type:
1 Chin-up
2 Pull-ups
3 Wide pull-ups
4 Narrow pull-ups
(5) Chin-ups
(RPE 18+: The extra minute on the ladder helped immensely).

5-min rest.

28kg Swings x 20 on the minute x 11
(RPE 18).

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 5B

All with a 36kg:
5/5 Loaded Cleans
Rest 30 seconds
1/1 TGU
Rest 30 seconds
Repeat x 3
3L&R Snatches on the minute x 4
14 Swings on the minute x 4
(RPE 18: TGUs and snatches, whew!).

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

ROP Medium V (3x4 + 2x3)

28kg C&P + Pull Ladders
5 seven-minute ladders (3 x 1,2,3,4; 2 x 1,2,3).
BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(4) Narrow pull-ups
(RPE 18)

5-min rest.

28kg Swings x 20 on the minute x 9
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

Variety Day 5A

20kg TGU x 1/1
16kg+20kg Front Squats x 5
16kg+20kg Overhead Carry 120'
24kg+28kg Racked Carry 120'
32kg+36kg Farmer Carry 120'
Repeat x 3.
(RPE 17+: This time I did hurry because of my "freezing" bare feet on the shady grass. So, I finished at a little under 12 minutes.)

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