32kg Medium TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 5.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 6:45.
(RPE 6: Same volume, less density, less effort.)

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

24kg Medium Swing (3-K)

24kg Swing x 20 on the minute x 14.
Alternating ladders up and down, left and right.
(RPE 6+: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Lighter TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, same effort.)

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

24kg Light Swing (3-K)

24kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 5: Less volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (3-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
40-45 seconds for each repetition per side.
Total time under tension 4:00.
(RPE 6: Less volume, more effort. Continuous movement. No rest, but I needed it. My back is not 100%. Need to back-off more!)

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

Back-off

My back is in a knot. Backing-off the back. Rest, Ice, Compression, Elevation. Now for some heat!

ROP Medium (2-K)

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 6+: Same volume, less effort.)

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

Update: Caused an old back injury to flare up tonight. See how tomorrow goes.

16kg Light MVo2 Snatch (2-K)

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 (2-K)

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 6+: Same volume, less effort. Continuous movement. No rest.)

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

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

28kg Snatch x 5/5 on the minute x 13.
24kg Snatch x 10 on the minute x 8.

(RPE 8: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-K)

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+: Same volume, same effort. Continuous movement. No rest.)

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

32kg Medium Swing (1-K)

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 (1-K)

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 6+: Same volume, less effort.)

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

16kg Light MVo2 Snatch (1-K)

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 (1-K)

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: Same volume, same effort. Continuous movement. No rest.)

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

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

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

(RPE 8: Less volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-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+: Same volume, same effort. Continuous movement. No rest.)

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

32kg Medium Swing (5-J)

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.

16kg Light MVo2 Snatch (5-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 (5-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: Same volume, same effort. Continuous movement. No rest.)

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

32kg Light TGU (4-J)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
45-50 seconds for each repetition per side.
Total time under tension 6:15.
(RPE 5+: Same volume, more effort. Continuous movement. No rest.)

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

32kg Medium Swing (4-J)

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 (4-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, same effort.)

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