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

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

This week is all light body-weight exercises with no blogs until next Monday.

32kg Light TGU (5-I)

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 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: Same volume, same effort.)

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

ROP Medium (5-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, same effort.)

3 minutes rest.

32kg Swing x 20 on the minute x 7.
Alternating ladders up and down, left and right.
(RPE 8: Less volume, more effort. The C&P + Pull Ladders and the short rest were a major factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (5-I)

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 (5-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 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: Same volume, same effort.)

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

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

28kg Snatch x 10 on the minute x 14.
24kg Snatch x 10 on the minute x 8.

(RPE 7+: More volume, more density, less effort. Humidity was low and was a good factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-I)

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 3.
Time under tension 3:00.

Total time under tension 5:10.
(RPE 4+: More volume, more effort.)

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

32kg Medium Swing (4-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (4-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, same effort. A little less time for work-rest ratio and better form throughout.)

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

16kg Light MVo2 Snatch (4-I)

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 (4-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 3/3.
Time under tension 3:00.

Total time under tension 7:20.
(RPE 6+: More volume, more effort.)

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

28kg,24kg Heavy Snatch (3-I)

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

(RPE 8: Less volume, less density, same effort. Humidity was a factor.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-I)

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 3+: Same volume, less effort.)

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

32kg Medium Swing (3-I)

32kg Swing x 20 on the minute x 13.
Alternating ladders up and down, left and right.
(RPE 6+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (3-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 but more sweat.)

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

16kg Light MVo2 Snatch (3-I)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 5+: Same volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (3-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 (2-I)

28kg Snatch Alternating L/R x 10 on the minute x 10
28kg Snatch x 5L/5R on the minute x 3
24kg Snatch Alternating L/R x 10 on the minute x 7
24kg Snatch x 5L/5R on the minute x 1

(RPE 8: More volume, less density, and more effort. Poor form with the 28kg on the left. So, I changed it up a little.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-I)

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 (2-I)

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

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (2-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, same effort.)

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

16kg Light MVo2 Snatch (2-I)

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 (2-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, same effort.)

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

28kg,24kg Heavy Snatch (1-I)

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

(RPE 7+: More volume, less effort. Too much humidity hinders the grip.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-I)

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)

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