32kg Medium TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 6:45.
(RPE 6: Same volume, less density, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

24kg Medium Swing (3-K)

24kg Swing x 20 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 6+: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Lighter TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

24kg Light Swing (3-K)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, more effort. Continuous movement. No rest, but I needed it. My back is not 100%. Need to back-off more!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

Back-off

My back is in a knot. Backing-off the back. Rest, Ice, Compression, Elevation. Now for some heat!

ROP Medium (2-K)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Update: Caused an old back injury to flare up tonight. See how tomorrow goes.

16kg Light MVo2 Snatch (2-K)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 6+: Same volume, less effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg,24kg Heavy Snatch (1-K)

28kg Snatch x 5/5 on the minute x 13.
24kg Snatch x 10 on the minute x 8.

(RPE 8: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5+: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (1-K)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-K)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-K)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg,24kg Heavy Snatch (5-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 6.

(RPE 8: Less volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5+: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (5-J)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (5-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: Same volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

32kg Light TGU (4-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
45-50 seconds for each repetition per side.
Total time under tension 6:15.
(RPE 5+: Same volume, more effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (4-J)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (4-J)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (4-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: More volume, more effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg,24kg Heavy Snatch (3-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 10.

(RPE 8: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5: More volume, same effort. Continuous movement. No rest.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (3-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Everyday is a day of perpetual thanks. Time to eat-stop-eat!

ROP Medium (3-J)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (3-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg,24kg Heavy Snatch (2-J)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 10.

(RPE 8: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 5: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

32kg Medium Swing (2-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (2-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Lungs are much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg Medium Swing (1-J)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-J)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Lungs were out of condition.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-J)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg,24kg Heavy Snatch (5-I)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

This week is all light body-weight exercises with no blogs until next Monday.

32kg Light TGU (5-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

ROP Medium (5-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort.)

3 minutes rest.

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. The C&P + Pull Ladders and the short rest were a major factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (5-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (4-I)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: More volume, more density, less effort. Humidity was low and was a good factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

32kg Medium Swing (4-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (4-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, same effort. A little less time for work-rest ratio and better form throughout.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

16kg Light MVo2 Snatch (4-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (3-I)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 8: Less volume, less density, same effort. Humidity was a factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 3+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

32kg Medium Swing (3-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (3-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Same volume, less effort but more sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

16kg Light MVo2 Snatch (3-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (2-I)

28kg Snatch Alternating L/R x 10 on the minute x 10
28kg Snatch x 5L/5R on the minute x 3
24kg Snatch Alternating L/R x 10 on the minute x 7
24kg Snatch x 5L/5R on the minute x 1

(RPE 8: More volume, less density, and more effort. Poor form with the 28kg on the left. So, I changed it up a little.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

32kg Medium Swing (2-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (2-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (2-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (1-I)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: More volume, less effort. Too much humidity hinders the grip.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, same effort. More connected)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4)

32kg Medium Swing (1-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-I)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Form was better, power was good, but not enough to justify a lower RPE.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-I)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (5-H)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 10 on the minute x 10.

(RPE 8: Less volume, same effort. A little under the weather today. Good form on both sides but lacking in both strength (hips) and endurance (lungs).

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4: Same volume, less effort. Light enough!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (5-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (5-H)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Form was satisfactory, but power waned on the left side.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (4-H)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 6.

(RPE 8: More volume, less density, same effort. Good form on both sides except I had to be aware of last week's blister wound that is 75% healed.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, same effort. More connected. Getting closer to a true "Light Day".)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (4-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (4-H)

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

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: More volume, same density, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (4-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort. Much better form and slower power loss toward the end.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32,28,24kg Heavy Snatch (3-H)

32kg Snatch Alternating L/R x 10 on the minute
28kg Snatch Alternating L/R x 10 on the minute
24kg Snatch Alternating L/R x 10 on the minute
Repeat x 3.

(RPE 9: Less volume, more density, and effort. Poor form with the 32kg. Good form with the 28kg. Excellent form with the 24kg. After the second round with the 32kg I developed a blood blister and on the last round with the 24kg it popped.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (3-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (3-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6: Less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

16kg Light MVo2 Snatch (3-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, but a true medium exertion. Better form and slower power loss toward the end. Breath in sync throughout, but heavy and deep later in the set. Sweat was normal and good. Not bad.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort. Less right shoulder fatigue, more connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg, 24kg Heavy Snatch (2-H)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 8: Same volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 4+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (2-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (2-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Less effort. Pull-ups were better. Sweat as usual.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (2-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, and sweat. Good form and power.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Heavy Swing (1-H)

32kg Swing x 20 on the minute x 17.
Alternating ladders up and down, left and right.
(RPE 8: More volume, more effort. Swings instead of snatches because of a deep injury on my right palm below the thumb. I kept it wrapped tight and there was no pain or interference. Day two and healing fast.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (1-H)

32kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7: Pull-ups were the toughest. Good sweat.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+: Much more sweat.)

16kg Light MVo2 Snatch (1-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort, a lot more sweat. Good form, poor power.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-H)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (5-G)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 7: A little less volume, same effort. Form was satisfactory.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (5-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Light (5-G)

24kg C&P + Pull Ladders
5 three-minute ladders (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
(RPE 5: It's been months since I've pressed. I thought a little light variety would be a good change. Good sweat and heavy breath.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

16kg Light MVo2 Snatch (5-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort, more sweat.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (4-G)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 11 on the minute x 10.

(RPE 7: A little more volume, less effort, and more density. Form was satisfactory on both sides with both bells.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (4-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Yoga (4-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Same volume, same effort.)

16kg Light MVo2 Snatch (4-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

28kg, 24kg Heavy Snatch (3-G)

28kg Snatch x 10/10 every 15 minutes x 5.
24kg Snatch x 10/10 on the minute x 5.

(RPE 7+: More volume, same effort, and less overall density. Form on the left side held me back with the 28kg. No problems with the 24kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, a little more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (3-G)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 6: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Yoga (3-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: Handstands were easier. Still using a wall for support.)

16kg Light MVo2 Snatch (3-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort. Today is my last day as a current RKC.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort, more connected, but heavy breathing continued.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg, 24kg Heavy Snatch (2-G)

28kg Snatch Alternating L&R x 10 on the minute x 10.
24kg Snatch Alternating L&R x 8 on the minute x 10.

(RPE 7+: More volume, a little less effort. Form and power had it. So, I moved to the 24kg, which was relatively 'easy'. What a difference 4kgs make. I guess I'll go back to basics next week.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium Swing (2-G)

32kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 6: Much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

Heavy Yoga (2-G)

Eischens Yoga for Warriors (Advanced).
(RPE 7: It's been a while. Handstands were tough.)

16kg Light MVo2 Snatch (2-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (1-G)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: Less volume, same effort. The forearm/grip was equal to the lungs. Form okay, power not.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

36kg Medium Swing (1-G)

36kg Swing x 20 on the minute x 8.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. Reverse direction. Time to go to the 32kg.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (1-G)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, a little less effort, and better form.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-G)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort. More connected and stronger. Slight muscle soreness lingering from Saturday.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

28kg Heavy Snatch (5-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 10.

(RPE 8: More volume, more effort. Weakest point was forearms/grip. Form was good. Power was okay but could be better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

36kg Medium Swing (5-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

32kg Light TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

36kg Medium Swing (4-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8+: Same volume, density, and effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (4-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same solid '6' effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 2/2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, a little more effort, and more density work per side on the last four sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (3-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 4.
28kg Snatch x 4/4 on the minute x 4.

(RPE 7+: Same volume, same effort, less density. When good form departs, blisters arrive.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8+: A little more volume, density, and effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

36kg Medium Swing (3-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, same effort, and again more connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (3-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, a little less effort, but still a solid 6.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, same effort. More connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (2-F)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg Snatch Alternating L&R x 8 on the minute x 8.

(RPE 7+: A little more volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 7+: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (2-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort. Better form.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (2-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5: Same volume, a little less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (1-F)

28kg Snatch Alternating L&R x 10 on the minute x 8.
28kg Snatch Alternating L&R x 8 on the minute x 8.

(RPE 7+: A little more volume, a little less effort. Good form. Felt strong. Finally!)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (1-F)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (1-F)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6+: Same volume, same effort, more sweat.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-F)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort. I'm going to get this Light day down to a "4" where it should be.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (5-E)

28kg Snatch Alternating L&R x 10 on the minute x 8.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: More volume, same effort. No new blisters.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (5-E)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, a little less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (5-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (4-E)

28kg Snatch Alternating L&R x 10 on the minute x 6.
28kg Snatch Alternating L&R x 8 on the minute x 6.

(RPE 8: Warmer than normal weather + sweat + poor technique + snatches = blood blisters. A little more volume and less density for snatches, same effort. Form was poor on the left, but the blood blisters on both hands spoke for themselves.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Time under tension 5:00.

Total time under tension 9:20.
(RPE 8+: More volume, more effort. The 1-second pause per step is actually a little longer because I breathe in at the beginning of the movement and breathe out at the end of the movement. Simple and safe technique.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (4-E)

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume and effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: A little less effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (4-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6+: A little more effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 4:10.
(RPE 5+: A little more effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (3-E)

28kg Snatch Alternating L&R x 10 on the minute x 10.
28kg High Pull Alternating L&R x 10 on the minute x 6.

(RPE 8: Time to continue back up. A little more volume, more effort. Form was better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 7+: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

36kg Medium Swing (3-E) Back-off

36kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 7+: Less volume and a little less effort. I did not stop until I felt the desire/need to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 7: Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)

16kg Light MVo2 Snatch (3-E) Back-off

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6: Less effort, less volume. No double breathing.)

Cool Down:
Cold-Hot-Cold contrast shower.

Light TGU (3-E) Back-off

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 3:10.
(RPE 5: 50% Back-off session. Less effort, less volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg Heavy Snatch (2-E) Back-off

28kg Snatch Alternating L&R x 10 on the minute x 10.

(RPE 7: A back-off session and more to continue. Less volume, less effort. Form was a bit weak again and so was I.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 11:40.
(RPE 10: Same volume, more rest/less density, and more effort. After the second set I took 40 instead of 20 seconds rest between sides in order to complete my minimal desired time under tension and avoid failure. Lots of practice time will be had with this bell.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 7: Hot and sweaty.)

36kg Medium Swing (2-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 8: Same volume and a little less effort than last week. Even though I did swing low, it was not AS low and I had better form. I think I will stay with this volume until my form becomes better or effort is a point or so lower.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8: Same effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (2-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 36 sets
(RPE 7: Same effort, a little more volume. Form and technique were good. Sporadic double breathing knocked at the door on the 30th set, but again, was sporadic to the end.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same effort and volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (1-E)

28kg Snatch Alternating L&R x 10 on the minute x 14.
28kg High Pull Alternating L&R x 10 on the minute x 6.
(RPE 8+: A little more volume, same effort. Form was a bit weak.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 11:40.
(RPE 9: A little more volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (1-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
15 left handed & 5 right handed
15 right handed & 5 left handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed
20 hand-to-hand singles.
(RPE 8+: Same effort and more volume than a couple weeks ago. Had to swing low again to conserve energy.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8: Same effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 34 sets
(RPE 7: Same effort, a little more volume. Form and technique were better than last week and there was no double breathing at all, but it was beginning to knock at the door.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (5-D)

28kg Snatch Alternating L&R x 10 on the minute x 14.
(RPE 8+: More volume on the snatches, none on the high pulls, same effort, and better form than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 10:40.
(RPE 9: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Medium 24kg Sn / 36kg Sw (5-D)

24kg Snatch x 20 on the minute x 5. (RKC Snatch Test)
Rest 1 minute
36kg Swing x 20 on the minute x 5.
(RPE 8+: Different routine for volume, same effort. Actually for the snatches, I set the Gymboss timer to beep every 3 seconds and changed hands every 10 reps. Luckily for the swings, I have two Gymboss timers. This one was set to beep on the minute. Both were started at the same time.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 7:30.
(RPE 8: More effort, more volume. 20-second rests between sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 32 sets
(RPE 7: Same effort, a little more volume. Form and technique, the same. Intermittent double breathing began about the 26th set.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (4-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
28kg High Pull Alternating L&R x 10 on the minute x 8.
(RPE 8+: Same volume, effort, and form as last week. Late afternoon or early evening training is not the best time to test my energy levels, especially after an hour nap!)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (4-D)

32kg 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 8+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (4-D)

36kg Swing x 20 on the minute x 14.
(RPE 8+: a little more effort and volume. Had to swing low.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-D)

32kg 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 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (4-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 7: Same effort, same volume. Form and technique, the same.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-D)

32kg 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 6+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (3-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
28kg High Pull Alternating L&R x 10 on the minute x 8.
(RPE 8+: A little more volume on the high pulls and the same effort for the snatches. Form with both hands were better.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 8: Less effort, same volume. Felt stronger, too.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (3-D)

36kg Swing x 20 on the minute x 13.
(RPE 8: A little less effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same effort and volume as last week. Felt a little stronger.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (3-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 7: More effort, more volume. Form and technique were slightly better than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (3-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: The same as last week. Now, to get as close to symmetry as I can.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (2-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
5-minute rest.
28kg High Pull Alternating L&R x 10 on the minute x 6.
(RPE 8+: Much less volume and a little more effort for the snatches. Form with both hands were about equal, but the extra snatch rep took its toll. Slow and steady.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 9: Same effort and same volume as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (2-D)

36kg Swing x 20 on the minute x 13.
(RPE 8+: Same effort, more volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same effort and volume as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (2-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 28 sets
(RPE 6+: Same effort, more volume. Form and technique were okay.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (2-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: Same as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (1-D)

28kg Snatch Alternating L&R x 9 on the minute x 24.
(RPE 8: More volume, same effort. Form with both hands were about equal. The left went up in quality, which was good and the right went down in quality, which was not good. There is always room for more improvement.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 9: Less effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (1-D)

36kg Swing x 20 on the minute x 12.
(RPE 8+: A little less effort, same volume.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Same as last week, except a little better form and strength.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 26 sets
(RPE 6+: Same effort, more volume. Form and technique were much better than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (1-D)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6: About the same, but slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (5-C)

28kg Snatch Alternating L&R x 9 on the minute x 22.
(RPE 8: Same volume, same effort. Form on the left improved from last week, but then feel apart about the 18th set.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 5
Time under tension 5:00.

Total time under tension 15:50.
(RPE 10: Much more effort, a little more volume. Twenty-second rests between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+: Hot and sweaty from the TGUs.)

36kg Medium Swing (5-C)

36kg Swing x 20 on the minute x 12.
(RPE 9: More effort, more volume. All to lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

Happy New Year!

28kg Medium TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7: Less effort, same volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 24 sets
(RPE 6+: Form and technique were okay. Not perfect. The lungs had to work a bit harder.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (5-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 6+: Slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (4-C)

28kg Snatch Alternating L&R x 9 on the minute x 22.
(RPE 8: My left hand needs conscious guidance, whereas my right hand does not when using the palm-to-finger pass.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 4
Time under tension 4:00.

Total time under tension 14:50.
(RPE 9: A little less effort, same volume. Again, twenty-second pauses between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (4-C)

36kg Swing x 20 on the minute x 11.
(RPE 8: Less effort, same volume. Again, all to the lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 7+: Same effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

16kg Light MVo2 Snatch (4-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 22 sets
(RPE 6: A little better form and technique.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (4-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE -7: More volume than and the same effort as last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (3-C)

28kg Snatch Alternating L&R x 9 on the minute x 20.
(RPE 8: I finished when my poor form and hand friction increased. The palm-to-finger pass is umpteen times tougher with the 28kg than the 16kg. I think I will be here for a while!)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 4
Time under tension 4:00.

Total time under tension 14:50.
(RPE 9+: Twenty-second pauses between the changing of sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (3-C)

36kg Swing x 20 on the minute x 11.
(RPE 9: All to the lower chest level.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 9:30.
(RPE 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6+)

16kg Light MVo2 Snatch (3-C)

15:15 MVo2 protocol:
16kg @ 8 reps x 20 sets
(RPE 6: For the purposes of form and technique, this protocol will be on my Light days. I'm going to focus on the palm-to-fingers pass to avoid the future pinching of delicate flesh under high calluses. In addition to all of the other hidden benefits, this protocol will also help to build some cardiovascular endurance and finger grip strength, especially on my left hand, as I progress with the 28kg USSST.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (3-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE -7: Slightly easier than last week.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg "Heavy" Snatch (2-C)

28kg Snatch Alternating L&R x 9 on the minute x 16.
(RPE 7: I held very poor form on my left from the start. So, I quit 10 sets less than planned. My breath was moderate, but my hands have two new blood blisters.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 13:50.
(RPE 9+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (2-C)

36kg Swing x 20 on the minute x 10.
(RPE 8)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 9:30.
(RPE 8)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Light Snatch (2-C)

28kg Snatch Alternating L&R x 9 on the minute x 14.
(RPE 7: I held good form throughout and noticed I began to lightly double breathe on the last four sets.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (2-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 7: Same as last week but a little easier.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Heavy Swing (1-C)

36kg Swing x 20 on the minute x 11.
(RPE 9: Swong-swung low, every set had'em.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 3:00.

Total time under tension 11:40.
(RPE 8+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Medium Snatch (1-C)

28kg Snatch Alternating L&R x 8 on the minute x 26.
(RPE 8: I went for good form and as long as my grip began to wear. The lungs did well.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Light Swing (1-C)

36kg Swing x 20 on the minute x 8.
(RPE 8: Had to swing low the last two sets.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (1-C)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 7+)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Back-off Heavy (5-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 8:30.
(RPE 7+)


28kg Snatch Alternating L&R x 7 on the minute x 14.
(RPE 6+: Poor form on the left caused a little blood blister on the palm under the pinkie. I need lots of practice with good form.)

Back-off Medium (5-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 6:20.
(RPE 7+)

36kg Swing x 12 on the minute x 10.
(RPE 6+)

Back-off Light (5-B)

Last Saturday my body told me to back-off. So, this week I'll shoot for about 50% volume and 75% intensity and/or exertion based on last week. Also, I'm going to replace the 15-point Borg Scale, which uses 20 as it highest and 6 the lowest, with a 10-point scale. Actually, it's 12 points, but I never plan to log the highest point or the lowest point as a measure in my blog. It just makes more sense, even though I'll probably continue to use pluses and minuses. Here's what my 10-Point Plus Scale version will represent:
0 - Meditation or sleep
1 - Very slow movement
2 - Heart and lungs begin to increase
3 - Very light
4 - Light
5 - Fairly light
6 - Moderate
7 - Fairly hard
8 - Hard
9 - Very hard
10 - Very close to failure or gasping for air
10+ - Failure or not breathing!

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 4:10.
(RPE 7)

28kg Snatch Alternating L&R x 7 on the minute x 10.
(RPE 6)

28kg "Heavy" Snatch (4-B)

28kg Snatch Alternating L&R x 10 on the minute x 6.
(RPE 17: Tired, weak grip, and poor form reduced this session to a true light day.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 11:50.
(RPE 19+: The first set felt like I would come close to failure. So, I used 20-second rests between changing sides on every set.)

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

36kg Medium Swing (4-B)

36kg Swing x 20 on the minute x 10.
(RPE 18)

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

28kg Medium TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

Total time under tension 8:40.
(RPE 18+)

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

28kg Light Snatch (4-B)

28kg Snatch Alternating L&R x 13 on the minute x 9.
(RPE 18: This is one less round than I planned, but had to reduce to keep the RPE down for this 'light' day.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (4-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 18+)

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

36kg Heavy Swing (3-B)

36kg Swing x 20 on the minute x 11.
(RPE 19: Set 9 the earth was quaking. Set 10 my mind was aching. The last set my legs were shaking and I was swinging low.)

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

28kg Heavy TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

Total time under tension 10:50.
(RPE 19)

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

28kg Medium Snatch (3-B)

28kg Snatch Alternating L&R x 13 on the minute x 10.
(RPE 18+: This session's training was on a semi-dry lawn as opposed to last week's on a hard concrete slab.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 18)

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

36kg Light Swing (3-B)

36kg Swing x 20 on the minute x 9.
(RPE 18: Same as last week, but a little lower in height.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (3-B)

28kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 5:20.
(RPE 17+)

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

28kg Heavy Snatch (2-B)

28kg Snatch Alternating L&R x 13 on the minute x 10.
(RPE 19+: I knew this was going to be tough session after the first set. I had to work hard for the last two sets. I feel better now!)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (2-B)

28kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Total time under tension 10:50.
(RPE 19+: Very close to failure. Couldn't have done it without using 20-second rests between changing sides.)

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

36kg Medium Swing (2-B)

36kg Swing x 20 on the minute x 9.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (2-B)

28kg 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 19: Close to failure on my dominant side. I used a progressive 10, 15, and 20-second rest between changing sides.)

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

28kg Light Snatch (2-B)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: Same as the last medium day.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (2-B)

28kg 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 18+)

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

32kg Heavy Swing (1-B)

32kg Swing x 20 on the minute x 18.
(RPE 18+: Swinging low the last four sets to maintain form.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Heavy TGU (1-B)

28kg 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 19: I used a 20-second pause in between sets instead of 10 seconds.)

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

28kg Medium Snatch (1-B)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: Good enough for me as a medium day.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium TGU (1-B)

28kg 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 18+)

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

32kg Light Swing (1-B)

32kg Swing x 20 on the minute x 14.
(RPE 18: I had to swing low the last few sets to lower the exertion level.)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Light TGU (1-B)

28kg 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 17+)

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

28kg Heavy Snatch (5-A)

28kg Snatch Alternating L&R x 13 on the minute x 8.
(RPE 18: I was going for 10 sets but my form was deteriorating and a back muscle cramp was developing.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

5-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 15:00.
(RPE 18+: Next week is time to move up a notch in weight and down in volume.)

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

32kg Medium Swing (5-A)

32kg Swing x 20 on the minute x 14.
I once heard that change is its own form of rest. This format of change, alternating and laddering up and down, is what I like to do when swinging a single kettlebell. This is what I did today on the minute for 14 minutes:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
20 left handed
20 right handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 19: Tough again on the 2nd set of the 10-second pause.)

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

28kg Light Snatch (5-A)

28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: This is another tough "light day".)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (5-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 17)

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

32kg Heavy Swing (4-A)

32kg Swing x 20 on the minute x 14.
(RPE 18+)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1 x 3
Time under tension 6:30.

Total time under tension 10:50.
(RPE 18)

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

28kg Medium Snatch (4-A)

28kg Snatch:
8/8 on the minute x 6
4/4/ on the minute x 2.
(RPE 18: I felt that an RPE of 19+ would have been the result if I went for 7 sets of 8/8. So, I decided to taper down.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Total time under tension 8:40.
(RPE 19: Still tough.)

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

32kg Light Swing (4-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (4-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

Total time under tension 6:30.
(RPE 18)

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

28kg Heavy Snatch (3-A)

28kg Snatch Alternating L&R x 12 on the minute x 12.
(RPE 19: Feeling that I might not make the predetermined 12 sets, I 'almost' decided at round 6 to reduce the reps to 10 or less. I focused on form to finish feeling satisfied.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2
Time under tension 2:00.

Total time under tension 10:40.
(RPE 19: Sometimes my muscles were twitching while seeking balance and then I had a few beads of sweat fall during the last 10-second set.)

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

32kg Medium Swing (3-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

5-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 2:10.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 7:30.
(RPE 17)

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

28kg Light Snatch (3-A)

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

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light TGU (3-A)

24kg RKC TGUs:
10-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1
Time under tension 1:00.

Total time under tension 5:20.
(RPE 17)

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

32kg Heavy Swing (2-A)

32kg Swing x 20 on the minute x 11.
(RPE 18)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy TGU (2-A)

24kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 5.
Total time under tension 10:50.
(RPE 19: No hang over, just hold on.)

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