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)