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!