32kg Medium TGU & Swing (3-L)

32kg RKC TGUs x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55.
Total time under tension 5:45
(RPE 6: Same volume, same effort.)

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

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Light Squat & Swing (2-L)

24kg Goblet Squat x 2 + Two-handed Swing x 15 on the minute x 8.
(RPE 6: A high pull into the top position, squat twice, and then swing.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Press (2-L)

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 volume, same effort.)

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

24kg Light TGU & Snatch (2-L)

24kg RKC TGUs x 7 steps up,
24kg Snatch from the top position x 5,
and 6 steps down x 1/1 x 4.
One repetition every minute. Continuous movement.
Total time under tension 5:30.
(RPE 5+: More volume, less density, less effort. Yup, DOMS in the upper hamstrings.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Medium Clean & Squat (2-L)

24kg Clean & Front Squat x 5 on the minute x 10.
(RPE 6: I can feel the DOMS already.)

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

32kg Medium TGU & Swing (2-L)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 4.
One repetition every 00:55. 45-50 seconds for each repetition per side.
Total time under tension 5:45
(RPE 6: Same volume, less density, less effort.)

32kg Swing x 20 on the minute x 5.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

24kg Heavy Snatch (1-L)

24kg Snatch x 11 on the minute x 12.
24kg Snatch x 10 on the minute x 10.

(RPE 7+: More volume, more density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium Swing & TGU (1-L)

In less than 10 minutes:
32kg RKC TGUs x 1L
32kg Two-handed Swing x 20
32kg RKC TGUs x 1R
32kg Two-handed Swing x 20
4 Rounds total.

Total time under tension 5:30.
Total time swinging 4:00.
(RPE 6+: More density, more effort, more sweat!)

Cool Down:
Cold-Hot-Cold contrast shower.

28kg Medium Swing (1-L)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: Same volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-L)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition every 00:55. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 4+: Same volume, more density, less effort.)

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

24kg Heavy Snatch (5-K)

The first round was with the 28kg, which told me to go lighter.
24kg Snatch x 10 on the minute x 22.

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

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 6.
One repetition every 00:55. 40-45 seconds for each repetition per side.
Total time under tension 8:20.
(RPE 7+: Same volume, more density, more effort.)

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

28kg Medium Swing (5-K)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 6: More volume, less effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-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, same effort.)

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

28kg Light Swing (5-K)

28kg Swing x 20 on the minute x 10.
Alternating ladders up and down, left and right.
(RPE 4+: More volume, less effort. My back is getting much better.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 5: Same volume, less effort.)

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

24kg Medium Swing II (4-K)

24kg Swing x 20 on the minute x 15.
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-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 6.
One repetition per minute. 40-45 seconds for each repetition per side.
Total time under tension 8:20.
(RPE 7: More volume.)

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

24kg Light Swing (4-K)

24kg Swing x 20 on the minute x 11.
Alternating ladders up and down, left and right.
(RPE 5: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (4-K)

32kg RKC TGUs:
2-second pause x 7 steps up and 6 steps down x 1/1 x 3.
One repetition per minute. 45-50 seconds for each repetition per side.
Total time under tension 4:30.
(RPE 5+: Same volume, less effort.)

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

24kg Medium Swing (4-K)

24kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right.
(RPE 6+: More volume, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (4-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, same effort.)

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

24kg Heavy Swing (3-K)

24kg Swing x 20 on the minute x 20.
Alternating ladders up and down, left and right.
(RPE 7+: More volume, less density, same effort.)

Cool Down:
Cold-Hot-Cold contrast shower.