32kg Medium Swing (1-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 7: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-I)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 7+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Form was better, power was good, but not enough to justify a lower RPE.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-I)

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 5+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg,24kg Heavy Snatch (5-H)

28kg Snatch x 10 on the minute x 10.
24kg Snatch x 10 on the minute x 10.

(RPE 8: Less volume, same effort. A little under the weather today. Good form on both sides but lacking in both strength (hips) and endurance (lungs).

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-H)

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 4: Same volume, less effort. Light enough!)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (5-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (5-H)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Form was satisfactory, but power waned on the left side.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-H)

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 5)

28kg,24kg Heavy Snatch (4-H)

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 6.

(RPE 8: More volume, less density, same effort. Good form on both sides except I had to be aware of last week's blister wound that is 75% healed.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-H)

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 4+: Same volume, same effort. More connected. Getting closer to a true "Light Day".)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (4-H)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (4-H)

28kg C&P + Pull Ladders
5 seven-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 8: More volume, same density, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (4-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort. Much better form and slower power loss toward the end.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-H)

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 5)

32,28,24kg Heavy Snatch (3-H)

32kg Snatch Alternating L/R x 10 on the minute
28kg Snatch Alternating L/R x 10 on the minute
24kg Snatch Alternating L/R x 10 on the minute
Repeat x 3.

(RPE 9: Less volume, more density, and effort. Poor form with the 32kg. Good form with the 28kg. Excellent form with the 24kg. After the second round with the 32kg I developed a blood blister and on the last round with the 24kg it popped.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-H)

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 4+: Same volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 4+)

32kg Medium Swing (3-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (3-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6: Less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

16kg Light MVo2 Snatch (3-H)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort, but a true medium exertion. Better form and slower power loss toward the end. Breath in sync throughout, but heavy and deep later in the set. Sweat was normal and good. Not bad.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-H)

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. Less right shoulder fatigue, more connected.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

28kg, 24kg Heavy Snatch (2-H)

28kg Snatch x 10 on the minute x 12.
24kg Snatch x 10 on the minute x 8.

(RPE 8: Same volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-H)

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 4+: Same volume, less effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5)

32kg Medium Swing (2-H)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (2-H)

24kg C&P + Pull Ladders
5 six-minute ladders (5 x 1,2,3,4).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-up
4 Narrow pull-ups
(RPE 6+: Less effort. Pull-ups were better. Sweat as usual.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 5+)