Monday, July 23, 2012

Justa's Singles from Easy Strength

For the next two weeks I'll be applying a simple dead-lift program that I read on page 99 in Easy Strength. That would be a variation of Justa's Singles.
On Sunday I did 3 repetitions of my 70% 1RM with a minute or two of rest between sets.
On Monday I did 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.

Saturday, July 21, 2012

PM-modified Heavy 18

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 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 and effort as last week.)

Thursday, July 19, 2012

PM-modified Medium 17.8

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, July 18, 2012

PM-modified Medium 17.6

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, less effort than 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, July 17, 2012

PM-modified Light 17.4

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 3+: Same volume, less effort than last week.)

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

Monday, July 16, 2012

PM-modified Light 17.2

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 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, July 14, 2012

PM-modified Heavy 17

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 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, July 12, 2012

PM-modified Medium 16.8

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, July 11, 2012

PM-modified Medium 16.6

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, July 10, 2012

PM-modified Light 16.4

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, July 9, 2012

PM-modified Light 16.2

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 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, July 7, 2012

PM-modified Heavy 16

Modified Program Minimum:

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

32kg Alternating TGU x 3/3.
(RPE 7+.)

32kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 6.)

32kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 9.)`

Thursday, July 5, 2012

PM-modified Medium 15.8

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+.)

28kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 7.)

Wednesday, July 4, 2012

PM-modified Medium 15.6

Modified Program Minimum:

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

28kg Alternating TGU x 3/3.
(RPE 6+.)

28kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4+.)

Tuesday, July 3, 2012

PM-modified Light 15.4

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.)

24kg Swing x 20 on the minute x 12.
Alternating ladders up and down, left and right.
(RPE 5.)

Monday, July 2, 2012

PM-modified Light 15.2

Modified Program Minimum:

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

24kg Alternating TGU x 3/3.
(RPE 4+.)

24kg Goblet SQ x 3 + BW Pull-up x 3 on the minute x 3.
(RPE 4.)