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.