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)