Sunday, August 19, 2012

Justa's Singles with Easy Strength Weeks 19 & 20

For this next two-week block I'll be applying the same simple dead-lift program that I read on page 99 in Easy Strength. A variation of Justa's Singles with a slight modification. After the dead-lift, I'll be adding one repetition of a hanging leg-raise and a 28kg kettlebell clean & press 1L/1R.
Today I did 3 repetitions of 260lbs, which is my 70% 1RM + 15 pounds with two minutes of rest between sets.
On Monday I'll do 5 reps.
Tuesday will be 7 reps.
Wednesday 9 reps.
Thursday 11 reps.
Friday 13 reps.
Saturday 15 reps.
Repeat on Sunday with an added 10 pounds for the dead-lift and 32kg for the presses.

Saturday, August 18, 2012

PM-modified Heavy 20

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7: Same volume, less effort than last week.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as last week.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8: Same volume, less effort than last week.)

Thursday, August 16, 2012

PM-modified Medium 19.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as last week.)

Wednesday, August 15, 2012

PM-modified Medium 19.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as last week.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as last week.)

Tuesday, August 14, 2012

PM-modified Light 19.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4: Same volume, less effort than last week.)

Monday, August 13, 2012

PM-modified Light 19.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4: Same volume, less effort than last week.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as last week.)

Saturday, August 11, 2012

PM-modified Heavy 19

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

32kg Alternating TGU x 3/3.
(RPE 7+: Same volume and effort as three weeks ago.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6: Same volume and effort as three weeks ago.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 8+: Same volume and effort as three weeks ago.)

Thursday, August 9, 2012

PM-modified Medium 18.8

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7: Same volume and effort as three weeks ago.)

Wednesday, August 8, 2012

PM-modified Medium 18.6

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

28kg Alternating TGU x 3/3.
(RPE 6: Same volume and effort as three weeks ago.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+: Same volume and effort as three weeks ago.)

Tuesday, August 7, 2012

PM-modified Light 18.4

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume, more effort than three weeks ago.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 4+: Same volume and effort as three weeks ago.)

Monday, August 6, 2012

PM-modified Light 18.2

Modified Program Minimum:

5 minutes of face-the-wall squats, pump stretches, and 16kg halos.

24kg Alternating TGU x 3/3.
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4: Same volume and effort as three weeks ago.)