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.