16kg Light MVo2 Snatch (4-J)

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-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
40-45 seconds for each repetition per side.
Total time under tension 7:30.
(RPE 7: More volume, more effort. Continuous movement. No rest.)

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

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

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

(RPE 8: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
40-45 seconds for each repetition per side.
Total time under tension 6:00.
(RPE 5: More volume, same effort. Continuous movement. No rest.)

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

32kg Medium Swing (3-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

Everyday is a day of perpetual thanks. Time to eat-stop-eat!

ROP Medium (3-J)

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 (3-J)

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-J)

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 7: Same volume, same effort.)

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

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

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

(RPE 8: More volume, more effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (2-J)

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 5: Same volume, more effort.)

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

32kg Medium Swing (2-J)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

16kg Light MVo2 Snatch (2-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, same effort. Lungs are much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (2-J)

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 7: Same volume, same effort.)

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

32kg Medium Swing (1-J)

32kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

ROP Medium (1-J)

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, more effort.)

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

16kg Light MVo2 Snatch (1-J)

15:15 MVo2 protocol:
16kg @ 8 reps x 30 sets
(RPE 6: Same volume, more effort. Lungs were out of condition.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-J)

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 7: Same volume, more effort.)

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