Warm-up and cool down:

Segmented rolls x 6 each appendage,

Neck nods x 10,

Rocking x 10,

Neck nods x 10,

Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:

Leopard x 80 yards.

Spiderman x 80 yards,

Baby Backward x 20 yards + Forward x 20 yards x 4,

(Total = 320 yards).

(RPE range 8+ to 7+: Nasal breathing only. Day 20 was the warm-up with 20-step baby crawls. Slight DOMS on Days 23 & 24. Day 24 was 40 yard crawls. Time range from 7:05 to 6:15)

## Sunday, December 29, 2013

## Thursday, December 19, 2013

### OS Days 10-19

Warm-up and cool down:

Segmented rolls x 6 each appendage,

Neck nods x 10,

Rocking x 10,

Neck nods x 10,

Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:

Leopard x 60 yards.

Spiderman x 60 yards,

Baby Backward x 20 yards + Forward x 20 yards x 3,

(Total = 240 yards).

(RPE range 8+ to 7+: Nasal breathing only. Slight DOMS on days 11 to 13. Day 13 was only 20-step baby crawls. Time range from 5:20 to 4:40)

Segmented rolls x 6 each appendage,

Neck nods x 10,

Rocking x 10,

Neck nods x 10,

Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:

Leopard x 60 yards.

Spiderman x 60 yards,

Baby Backward x 20 yards + Forward x 20 yards x 3,

(Total = 240 yards).

(RPE range 8+ to 7+: Nasal breathing only. Slight DOMS on days 11 to 13. Day 13 was only 20-step baby crawls. Time range from 5:20 to 4:40)

## Monday, December 9, 2013

### OS Days 1-9

I'm going to do 40 days of the Big-5 movements from Original Strength (OS) emphasizing four types of crawls and adding 20 yards to each of them every ten days.

Warm-up and cool down:

Segmented rolls x 6 each appendage,

Neck nods x 10,

Rocking x 10,

Neck nods x 10,

Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:

Leopard x 40 yards.

Spiderman x 40 yards,

Baby Backward x 20 yards + Forward x 20 yards x 2,

(Total = 160 yards).

(RPE 8: Nasal breathing only. Time range from 4:00 to 3:40)

Warm-up and cool down:

Segmented rolls x 6 each appendage,

Neck nods x 10,

Rocking x 10,

Neck nods x 10,

Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:

Leopard x 40 yards.

Spiderman x 40 yards,

Baby Backward x 20 yards + Forward x 20 yards x 2,

(Total = 160 yards).

(RPE 8: Nasal breathing only. Time range from 4:00 to 3:40)

## Sunday, December 1, 2013

### A month of Original Strength

All this month and into the 2nd week of January I'll being doing the Big-5 movements from Original Strength (OS):

1. Segmented rolls (easy version)

2. Neck nods

3. Rocking (6-point)

4. Crawling (3 types)

5. Cross crawls (laying and standing)

The emphasis will be on crawling like a baby, a leopard, and Spiderman.

1. Segmented rolls (easy version)

2. Neck nods

3. Rocking (6-point)

4. Crawling (3 types)

5. Cross crawls (laying and standing)

The emphasis will be on crawling like a baby, a leopard, and Spiderman.

## Friday, November 29, 2013

### Squat Pyramid Complex (7c)

Warm-up:

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 7 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 5.

(RPE 9.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.6)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 7 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 5.

(RPE 9.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.6)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Wednesday, November 27, 2013

### Press Pyramid Complex (7c)

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

(RPE 7.9: Press x reps = minutes of rest/set. Enough rest helps.)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

(RPE 7.9: Press x reps = minutes of rest/set. Enough rest helps.)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Monday, November 25, 2013

### Squat Pyramid Complex (7b)

Warm-up:

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 7 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 4 + 7/7 on the minute x 1.

(RPE 8.6)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 7 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 4 + 7/7 on the minute x 1.

(RPE 8.6)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Friday, November 22, 2013

### Press Pyramid Complex (7b)

Warm-up:

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 7 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 8.6: Press x reps = minutes of rest/set, except I shortened the rest on the larger sets because of a lack of time and found that my left side is less strong than my right.)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 7 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 8.6: Press x reps = minutes of rest/set, except I shortened the rest on the larger sets because of a lack of time and found that my left side is less strong than my right.)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Wednesday, November 20, 2013

### Squat Pyramid Complex (7a)

Warm-up:

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 7 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 3 + 7/7 on the minute x 2.

(RPE 8.6)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.4)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 7 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.9: Squat x reps = minutes of rest/set)

24kg Snatch:

8/8 on the minute x 3 + 7/7 on the minute x 2.

(RPE 8.6)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.4)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Monday, November 18, 2013

### Press Pyramid Complex (7a)

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 8: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 8: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Friday, November 8, 2013

### Squat Pyramid Complex (6c)

Warm-up:

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.4: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.8)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.4: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.8)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Wednesday, November 6, 2013

### Press Pyramid Complex (6c)

Warm-up:

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.4: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.4: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Monday, November 4, 2013

### Squat Pyramid Complex (6b)

Warm-up:

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 6 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Friday, November 1, 2013

### Press Pyramid Complex (6b)

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.6: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7.0)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.6: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7.0)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Wednesday, October 30, 2013

### Squat Pyramid Complex (6a)

Warm-up:

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.7: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 6 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 7.7: Squat x reps = minutes of rest/set)

Snatch:

24kg x 7/7 on the minute x 5.

(RPE 7.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.2)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Monday, October 28, 2013

### Press Pyramid Complex (6a)

Warm-up:

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.8: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7.1)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 7.8: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7.1)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Friday, October 25, 2013

### Squat Pyramid Complex (5c)

Warm-up:

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Wednesday, October 23, 2013

### Press Pyramid Complex (5c)

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.4: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.4: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Monday, October 21, 2013

### Squat Pyramid Complex (5b)

Warm-up:

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

24kg/28kg Clean + Press + 1 Squat + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 5 Squats + 1/1 Row,

28kg/24kg Clean + Press + 4 Squats + 1/1 Row,

24kg/28kg Clean + Press + 3 Squats + 1/1 Row,

28kg/24kg Clean + Press + 2 Squats + 1/1 Row,

24kg/28kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Friday, October 18, 2013

### Press Pyramid Complex (5b)

Warm-up:

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.5: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5.

Press Pyramid:

28kg/24kg Clean + 1 Press + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.5: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Wednesday, October 16, 2013

### Squat Pyramid Complex (5a)

Warm-up:

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.7: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.8)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

OS-Big 5.

Squat Pyramid:

28kg/24kg Clean + Press + 1 Squat + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 5 Squats + 1/1 Row,

24kg/28kg Clean + Press + 4 Squats + 1/1 Row,

28kg/24kg Clean + Press + 3 Squats + 1/1 Row,

24kg/28kg Clean + Press + 2 Squats + 1/1 Row,

28kg/24kg Clean + Press + 1 Squat + 1/1 Row.

(RPE 6.7: Squat x reps = minutes of rest/set)

Snatch:

24kg x 6/6 on the minute x 5.

(RPE 6.8)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Front Squat,
Overhead Carry,
rows,
snatch

## Monday, October 14, 2013

### Press Pyramid Complex (5a)

After testing a double kettlebell press to begin “Total Tension” Kettlebell Complex, I did 10 reps using 24kgs and 3 reps with 32kgs. Since I don't have two 28kgs, I modified it to get 6-8 reps. So, I'll be using a 24kg and a 28kg while alternating sides every set. This is what I did today...

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.7: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Warm-up:

OS-Big 5.

Press Pyramid:

24kg/28kg Clean + 1 Press + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,

28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,

24kg/28kg Clean + 1 Press + Squat + 1/1 Row.

(RPE 6.7: Press x reps = minutes of rest/set)

Swing:

28kg x 10 reps on the minute x 10.

(RPE: 7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

Labels:
24kg,
28kg,
Clean and Press,
Doubles,
Farmer carry,
Front Squat,
rows,
swing

## Friday, September 27, 2013

### KBs+DLs Part II (Test)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift warm-up sets with OS Elevated Rolls x 1/1 each set:

160lbs (50% 1RM) x 5, 190lbs (60% 1RM) x 4, 225lbs (70% 1RM) x 3, 255lbs (80% 1RM) x 2, 290lb (90% 1RM) x 1.

Deadlift test:

335lbs (105% 1RM) x 1,

(RPE 8.5: My "sort of max" is now 335lbs. Time for a change. I'll take a couple of weeks off and do this: “Total Tension” Kettlebell Complex)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.3)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift warm-up sets with OS Elevated Rolls x 1/1 each set:

160lbs (50% 1RM) x 5, 190lbs (60% 1RM) x 4, 225lbs (70% 1RM) x 3, 255lbs (80% 1RM) x 2, 290lb (90% 1RM) x 1.

Deadlift test:

335lbs (105% 1RM) x 1,

(RPE 8.5: My "sort of max" is now 335lbs. Time for a change. I'll take a couple of weeks off and do this: “Total Tension” Kettlebell Complex)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.3)

OS-Big 5.

## Wednesday, September 25, 2013

### KBs+DLs Part II (22)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.3)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.3)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

## Monday, September 23, 2013

### KBs+DLs Part II (21)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

320lbs × 2 with OS Elevated Rolls x 1/1.

Resetting with mixed grip.

(RPE 8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

320lbs × 2 with OS Elevated Rolls x 1/1.

Resetting with mixed grip.

(RPE 8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6)

OS-Big 5

## Friday, September 20, 2013

### KBs+DLs Part II (20)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.6)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.6)

OS-Big 5

## Wednesday, September 18, 2013

### KBs+DLs Part II (19)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

310lbs × 2 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.7)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

310lbs × 2 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.7)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

## Monday, September 16, 2013

### KBs+DLs Part II (18)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.6)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.6)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

## Friday, September 13, 2013

### KBs+DLs Part II (17)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

300lbs × 3 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.6)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

300lbs × 3 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.6)

OS-Big 5

## Wednesday, September 11, 2013

### KBs+DLs Part II (16)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.4)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.4)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

## Monday, September 9, 2013

### KBs+DLs Part II (15)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

290lbs × 3 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.3)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

290lbs × 3 with OS Elevated Rolls x 1/1.

Resetting every rep. Double overhand and mixed grip.

(RPE 7.3)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6)

OS-Big 5

## Friday, September 6, 2013

### KBs+DLs Part II (14)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.7)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.7)

OS-Big 5.

## Wednesday, September 4, 2013

### KBs+DLs Part II (13)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

280lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 7)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

280lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 7)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.7)

OS-Big 5.

## Monday, September 2, 2013

### KBs+DLs Part II (12)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.6)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.7)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.6)

OS-Big 5.

## Friday, August 30, 2013

### KBs+DLs Part II (11)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

270lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

270lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 6.7)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5

## Wednesday, August 28, 2013

### KBs+DLs Part II (10)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.4)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.9)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.4)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.9)

OS-Big 5.

## Monday, August 26, 2013

### KBs+DLs Part II (9)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

260lbs × 5 with OS Elevated Rolls x 1/1 x 2.

Resetting every rep. Double overhand and mixed grip.

(RPE 6.5)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

260lbs × 5 with OS Elevated Rolls x 1/1 x 2.

Resetting every rep. Double overhand and mixed grip.

(RPE 6.5)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6)

OS-Big 5

## Friday, August 23, 2013

### KBs+DLs Part II (8)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 6 with OS Rocking x 3 on the minute x 20.

(RPE 6.3)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

## Wednesday, August 21, 2013

### KBs+DLs Part II (7)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

250lbs × 5 with OS Elevated Rolls x 1/1 x 2.

Resetting every rep. Double overhand and mixed grip.

(RPE 6.2)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift:

250lbs × 5 with OS Elevated Rolls x 1/1 x 2.

Resetting every rep. Double overhand and mixed grip.

(RPE 6.2)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.8)

OS-Big 5.

## Monday, August 19, 2013

### KBs+DLs Part II (6)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

36kg x 8 with OS Rocking x 4 on the minute x 25.

Alternating sets with two and single hand L/R:

Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.

(RPE 6.8)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 6.5)

OS-Big 5.

## Friday, August 16, 2013

### KBs+DLs Part II (5)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

240lbs × 5/2 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 5.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

240lbs × 5/2 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 5.9)

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

## Wednesday, August 14, 2013

### KBs+DLs Part II (4)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.7)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3)

Swing:

Double 24kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6.7)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7)

OS-Big 5.

## Monday, August 12, 2013

### KBs+DLs Part II (3)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

230lbs × 5/2 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 5.6)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.4)

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

230lbs × 5/2 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 5.6)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.4)

OS-Big 5

## Friday, August 9, 2013

### KBs+DLs Part II (2)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3.

(RPE 3).

Swing:

48kg x 5 with OS Rocking x 5 on the minute x 20.

(RPE 6)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.5)

OS-Big 5.

## Wednesday, August 7, 2013

### KBs+DLs Part II (1)

Taken from the 12-step powerlift cycle template on this blog post: Kettlebells + Deadlifts, Part II to be formatted as such:

"Pull three times a week, alternating barbell deadlift and kettlebell swing/snatch workouts:

Monday: Deadlift

Wednesday: Swing and/or Snatch

Friday: Deadlift

Monday: Swing and/or Snatch

Wednesday: Deadlift

Friday: Swing and/or Snatch"

Every Tue, Thu, and Sat I'll do some TGUs and everyday begin and finish with the "Big 5" movements from Original Strength (OS).

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

220lbs × 5/3 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 6)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7)

OS-Big 5.

"Pull three times a week, alternating barbell deadlift and kettlebell swing/snatch workouts:

Monday: Deadlift

Wednesday: Swing and/or Snatch

Friday: Deadlift

Monday: Swing and/or Snatch

Wednesday: Deadlift

Friday: Swing and/or Snatch"

Every Tue, Thu, and Sat I'll do some TGUs and everyday begin and finish with the "Big 5" movements from Original Strength (OS).

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3)

Deadlift (reps/sets):

220lbs × 5/3 with OS Elevated Rolls x 1/1 x 2 after each set.

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 6)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7)

OS-Big 5.

## Friday, August 2, 2013

### Vodka & Pickles (Test)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift warm-up sets:

175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Deadlift test:

360lbs (103% 1RM) x 0, 350lbs (100% 1RM) x 0, 340lbs (97% 1RM) x 0. Three fails in a row = Stop failing! 220lbs (63% 1RM) x 3.

(RPE 10+: My "sort of max" is now 320lbs since 315 was an 8+ on my RPE scale. Onward to the PL cycle using this new and much "easier" weight.).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.4).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift warm-up sets:

175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Deadlift test:

360lbs (103% 1RM) x 0, 350lbs (100% 1RM) x 0, 340lbs (97% 1RM) x 0. Three fails in a row = Stop failing! 220lbs (63% 1RM) x 3.

(RPE 10+: My "sort of max" is now 320lbs since 315 was an 8+ on my RPE scale. Onward to the PL cycle using this new and much "easier" weight.).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.4).

OS-Big 5.

## Monday, July 29, 2013

### Vodka & Pickles (85%+30lbs)b

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

330lb (94% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 6. Mixed grip.

(RPE 9.6: A higher than recommended effort level before moving on to what's next, but all six reps were done this time. Must have been the coffee! Next will be the test for a "sort of max", which my target will be 360lbs instead of my all-time max of 370lbs).

Squat:

32kg GSQ x 4 with Marching x 20 on the minute x 4.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6).

OS-Big 5

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

330lb (94% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 6. Mixed grip.

(RPE 9.6: A higher than recommended effort level before moving on to what's next, but all six reps were done this time. Must have been the coffee! Next will be the test for a "sort of max", which my target will be 360lbs instead of my all-time max of 370lbs).

Squat:

32kg GSQ x 4 with Marching x 20 on the minute x 4.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6).

OS-Big 5

## Friday, July 26, 2013

### Vodka & Pickles (80%+30lbs)b

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

310lb (89% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Mixed grip.

(RPE 8.7).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.1).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.2).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

310lb (89% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Mixed grip.

(RPE 8.7).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.1).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.2).

OS-Big 5.

## Wednesday, July 24, 2013

### Vodka & Pickles (75%+30lbs)b

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7.3).

Squat:

Double 24kg FSQ x 4 and Marching x 20 on the minute x 4.

(RPE 7.5).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7.3).

Squat:

Double 24kg FSQ x 4 and Marching x 20 on the minute x 4.

(RPE 7.5).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

Labels:
deadlift,
Doubles,
Front Squat,
Racked Carry,
reset

## Monday, July 22, 2013

### Vodka & Pickles (70%+30lbs)b

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

275lb (78% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.7).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 6.3).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.7).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

275lb (78% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.7).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 6.3).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.7).

OS-Big 5.

## Friday, July 19, 2013

### Vodka & Pickles (65%+30lbs)b

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

260lb (74% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5).

Squat:

32kg GSQ x 4 with Marching x 20 on the minute x 4.

(RPE 6).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.3).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

260lb (74% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5).

Squat:

32kg GSQ x 4 with Marching x 20 on the minute x 4.

(RPE 6).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.3).

OS-Big 5.

Labels:
deadlift,
Goblet Squat,
Overhead Carry,
reset

## Wednesday, July 17, 2013

### Vodka & Pickles (85% + 30lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

330lb (94% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 3. Mixed grip.

(RPE 9.3: I was supposed to do 6 reps, but 3 was all I had. So, I will repeat this "+30lbs" cycle to see what happens and then go from there.).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.2).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

330lb (94% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 3. Mixed grip.

(RPE 9.3: I was supposed to do 6 reps, but 3 was all I had. So, I will repeat this "+30lbs" cycle to see what happens and then go from there.).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.2).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

## Monday, July 15, 2013

### Vodka & Pickles (80% + 30lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

310lb (89% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 8.6).

Squat:

Double 24kg FSQ x 4 and Marching x 20 on the minute x 4.

(RPE 7.5).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

310lb (89% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 8.6).

Squat:

Double 24kg FSQ x 4 and Marching x 20 on the minute x 4.

(RPE 7.5).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.6).

OS-Big 5.

Labels:
deadlift,
Doubles,
Farmer carry,
Front Squat,
reset

## Friday, July 12, 2013

### Vodka & Pickles (75% + 30lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7.3).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 7.4).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7.3).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 11.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.

(RPE 7.4).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.5).

OS-Big 5.

## Wednesday, July 10, 2013

### Vodka & Pickles (70% + 30lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

275lb (78% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

275lb (78% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.4).

OS-Big 5.

## Monday, July 8, 2013

### Vodka & Pickles (65% + 30lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

260lb (74% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.2).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

260lb (74% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.2).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

## Friday, July 5, 2013

### Vodka & Pickles (85% + 20lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

320lb (91% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 6. Double overhand and mixed grip.

(RPE 8.5).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 6.5).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

320lb (91% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 6. Double overhand and mixed grip.

(RPE 8.5).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 6.5).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

Labels:
deadlift,
Doubles,
Front Squat,
Overhead Carry,
reset

## Wednesday, July 3, 2013

### Vodka & Pickles (80% + 20lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

300lb (86% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 7.6).

Swing:

Double 24kg Swing x 10 and Marching x 20 on the minute x 5.

(RPE 6.3).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

300lb (86% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 7.6).

Swing:

Double 24kg Swing x 10 and Marching x 20 on the minute x 5.

(RPE 6.3).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 6.5).

OS-Big 5.

Labels:
deadlift,
Doubles,
Racked Carry,
reset,
swing

## Monday, July 1, 2013

### Vodka & Pickles (75% + 20lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

280lb (80% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

280lb (80% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

## Friday, June 28, 2013

### Vodka & Pickles (70% + 20lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

265lb (76% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.3).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.1).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

265lb (76% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.3).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.1).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

(RPE 5.5).

OS-Big 5.

## Wednesday, June 26, 2013

### Vodka & Pickles (65% + 20lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

250lb (71% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 6.5).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

250lb (71% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 6.5).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet.

(RPE 5.5).

OS-Big 5.

Labels:
deadlift,
Doubles,
Farmer carry,
Front Squat,
reset

## Monday, June 24, 2013

### Vodka & Pickles (85% + 10lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

310lb (88% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 6. Double overhand and mixed grip.

(RPE 8).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 9.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12.

(RPE 7.3).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 7.1).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3.

(RPE 3).

Deadlift:

310lb (88% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 6. Double overhand and mixed grip.

(RPE 8).

Swing:

36kg Swing x 12 with Rocking x 6 on the minute x 9.

Alternating sets with two and single hand L/R:

Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12.

(RPE 7.3).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet.

(RPE 7.1).

OS-Big 5.

## Friday, June 21, 2013

### Vodka & Pickles (80% + 10lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.5).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

290lb (83% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.

(RPE 7).

Squat:

32kg GSQ x 5 with Marching x 20 on the minute x 3.

(RPE 6).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet.

(RPE 6.5).

OS-Big 5.

Labels:
deadlift,
Goblet Squat,
Overhead Carry,
reset

## Wednesday, June 19, 2013

### Vodka & Pickles (75% + 10lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

270lb (77% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 6.5: Same effort on each set).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.3: Carrying the beast to the backyard was tougher than swinging it).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

(RPE 6.7).

OS-Big 5.

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

270lb (77% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 12. Double overhand and mixed grip.

(RPE 6.5: Same effort on each set).

Swing:

48kg Swing x 10 with Rocking x 5 on the minute x 5.

(RPE 6.3: Carrying the beast to the backyard was tougher than swinging it).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

(RPE 6.7).

OS-Big 5.

## Monday, June 17, 2013

### Vodka & Pickles (70% + 10lbs)

As an experiment, I incorporated a couple resets from the book "Original Strength" (OS) after each set of each main movement. Comments follow.

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

255lb (73% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5: While adding the resets made me breathe and sweat more, every repetition felt the same. Maybe that's why it's called a reset! I'll keep doing this as long as my strength is the same or greater.).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 7: Same effect as the deadlifts).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

255lb (73% 1RM) DL single and Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.

(RPE 6.5: While adding the resets made me breathe and sweat more, every repetition felt the same. Maybe that's why it's called a reset! I'll keep doing this as long as my strength is the same or greater.).

Squat:

Double 24kg FSQ x 3 and Marching x 20 on the minute x 5.

(RPE 7: Same effect as the deadlifts).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

## Friday, June 14, 2013

### Vodka & Pickles (65% + 10lbs)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

240lb (68% 1RM) DL single every 40 seconds x 15.

Double overhand and mixed grip.

(RPE 6).

Swing:

Double 24kg Swing x 10 on the minute x 5.

(RPE 7).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

240lb (68% 1RM) DL single every 40 seconds x 15.

Double overhand and mixed grip.

(RPE 6).

Swing:

Double 24kg Swing x 10 on the minute x 5.

(RPE 7).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

## Wednesday, June 12, 2013

### Vodka & Pickles (85%)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

300lb (85% 1RM) DL single every 40 seconds x 6.

Double overhand and mixed grip.

(RPE 8).

Squat:

32kg GSQ x 5 on the minute x 3.

(RPE 6).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

OS-Big 5.

(RPE 6.5).

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

300lb (85% 1RM) DL single every 40 seconds x 6.

Double overhand and mixed grip.

(RPE 8).

Squat:

32kg GSQ x 5 on the minute x 3.

(RPE 6).

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

OS-Big 5.

(RPE 6.5).

## Monday, June 10, 2013

### Vodka & Pickles (80%)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

280lb (80% 1RM) DL single every 40 seconds x 8.

Double overhand and mixed grip.

(RPE 7).

Swing:

36kg Swing x 16 on the minute x 8.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2.

(RPE 7.5).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 7.5).

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

280lb (80% 1RM) DL single every 40 seconds x 8.

Double overhand and mixed grip.

(RPE 7).

Swing:

36kg Swing x 16 on the minute x 8.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2.

(RPE 7.5).

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 7.5).

## Friday, June 7, 2013

### Vodka & Pickles (75%)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

260lb (75% 1RM) DL single every 40 seconds x 12.

Double overhand and mixed grip.

(RPE 6.5).

Squat:

Double 24kg FSQ x 3 on the minute x 5.

(RPE 7).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3).

Deadlift:

260lb (75% 1RM) DL single every 40 seconds x 12.

Double overhand and mixed grip.

(RPE 6.5).

Squat:

Double 24kg FSQ x 3 on the minute x 5.

(RPE 7).

Finish:

24kg/20kg Overhead Carry x 60 feet,

Switch,

20kg/24kg Overhead Carry x 60 feet,

OS-Big 5.

(RPE 5.5).

## Wednesday, June 5, 2013

### Vodka & Pickles (70%)

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3.)

Deadlift:

245lb (70% 1RM) DL single every 40 seconds x 15.

Double overhand and mixed grip.

(RPE 6.)

Swing:

Double 24kg Swing x 10 on the minute x 5.

(RPE 7.)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

OS-Big 5.

(RPE 7.)

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3.)

Deadlift:

245lb (70% 1RM) DL single every 40 seconds x 15.

Double overhand and mixed grip.

(RPE 6.)

Swing:

Double 24kg Swing x 10 on the minute x 5.

(RPE 7.)

Finish:

32kg/28kg Racked Carry x 60 feet,

Switch,

28kg/32kg Racked Carry x 60 feet,

OS-Big 5.

(RPE 7.)

## Monday, June 3, 2013

### Vodka & Pickles (65%)

I'm going back to "Kettlebells and Deadlifts Go Together Like Vodka and Pickles" and see how I compare my past RPE numbers with current numbers. If my current numbers remain the same or less, I’ll continue. If above the past numbers, it’s time for a change. It'll be about a couple weeks before I get into my past recorded numbers to do that comparison.

I'll be using Tim Anderson and Geoff Neupert's "Big 5" from their book, Original Strength (OS) as the first part of my warm-up and last part of my finisher. This makes my

Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3.)

Deadlift:

230lb (65% 1RM) DL single on the half-minute x 15.

Double overhand and mixed grip.

(RPE 6.)

Squat:

32kg GSQ x 5 on the minute x 3.

(RPE 6.)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 6.)

I'll be using Tim Anderson and Geoff Neupert's "Big 5" from their book, Original Strength (OS) as the first part of my warm-up and last part of my finisher. This makes my

__O__perating__S__ystem feel good!Warm-up (reps x sets):

OS-Big 5,

24kg GSQ x 3 x 3,

Swing x 10 x 3,

(RPE 3.)

Deadlift:

230lb (65% 1RM) DL single on the half-minute x 15.

Double overhand and mixed grip.

(RPE 6.)

Squat:

32kg GSQ x 5 on the minute x 3.

(RPE 6.)

Finish:

48kg/40kg Farmer Carry x 60 feet,

Switch,

40kg/48kg Farmer Carry x 60 feet,

OS-Big 5.

(RPE 6.)

## Friday, May 31, 2013

### PL Cycle (Day 15)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ pry x 3 x 2,

Swing x 10 x 3,

360lbs (97% 1RM) DL x 2 was the plan.

Reset and mixed grip was the plan.

(RPE 10+. Failed on the first rep! My goal to deadlift 390lbs (105% 1RM) on June 10, 2013 has been delayed. My RPE has been telling the story very accurately. I was probably over-trained before beginning the Pickles & Vodka cycle. This is a sign to back-off somehow.)

220lbs (60% 1RM) DL x 5.

Reset every rep. Overhand and mixed grip.

(RPE 5+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.)

24kg TGU x 1/1 x 1,

GSQ pry x 3 x 2,

Swing x 10 x 3,

360lbs (97% 1RM) DL x 2 was the plan.

Reset and mixed grip was the plan.

(RPE 10+. Failed on the first rep! My goal to deadlift 390lbs (105% 1RM) on June 10, 2013 has been delayed. My RPE has been telling the story very accurately. I was probably over-trained before beginning the Pickles & Vodka cycle. This is a sign to back-off somehow.)

220lbs (60% 1RM) DL x 5.

Reset every rep. Overhand and mixed grip.

(RPE 5+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5.)

## Wednesday, May 29, 2013

### PL Cycle (Day 14)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ x 3 x 2,

36kg Swing x 16 on the minute x 10.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.

(RPE 7+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6+.)

24kg TGU x 1/1 x 1,

GSQ x 3 x 2,

36kg Swing x 16 on the minute x 10.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.

(RPE 7+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6+.)

## Monday, May 27, 2013

### PL Cycle (Day 13)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

350lb (95% 1RM) DL x 3.

Resetting every rep. Double overhand and mixed grip.

(RPE 9+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6+.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

350lb (95% 1RM) DL x 3.

Resetting every rep. Double overhand and mixed grip.

(RPE 9+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6+.)

## Friday, May 24, 2013

### PL Cycle (Day 12)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

48kg Swing x 10 on the minute x 11.

(RPE 7: A narrower stance compared to double 24kgs makes the groove easier which helps the bell float higher but makes the endurance harder because I am able to use more power, I think. Hell, the single 48kg was an RPE of a 6 just carrying it 60 feet to my backyard!)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 6.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

48kg Swing x 10 on the minute x 11.

(RPE 7: A narrower stance compared to double 24kgs makes the groove easier which helps the bell float higher but makes the endurance harder because I am able to use more power, I think. Hell, the single 48kg was an RPE of a 6 just carrying it 60 feet to my backyard!)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 6.)

## Wednesday, May 22, 2013

### PL Cycle (Day 11)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

340lb (92% 1RM) DL x 3.

Resetting every rep. Double overhand and mixed grip.

(RPE 9+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

340lb (92% 1RM) DL x 3.

Resetting every rep. Double overhand and mixed grip.

(RPE 9+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.)

## Monday, May 20, 2013

### PL Cycle (Day 10)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ pry x 3 x 2,

24kg Alternating L/R Snatch x 10 on the minute x 12.

(RPE 6.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 5+.)

24kg TGU x 1/1 x 1,

GSQ pry x 3 x 2,

24kg Alternating L/R Snatch x 10 on the minute x 12.

(RPE 6.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 5+.)

## Friday, May 17, 2013

### PL Cycle (Day 9)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

330lb (89% 1RM) DL x 3/2 (reps/sets).

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 8++.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

330lb (89% 1RM) DL x 3/2 (reps/sets).

Resetting every rep. Double overhand and mixed grip.

5 minutes rest between sets.

(RPE 8++.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

## Wednesday, May 15, 2013

### PL Cycle (Day 8)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

36kg Swing x 16 on the minute x 10.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.

(RPE 7+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

36kg Swing x 16 on the minute x 10.

Alternating sets with two and single hand L/R:

Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.

(RPE 7+.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7.)

## Monday, May 13, 2013

### PL Cycle (Day 7)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

320lb (86% 1RM) DL x 5.

Resetting every rep. Double overhand and mixed grip.

(RPE 9.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

320lb (86% 1RM) DL x 5.

Resetting every rep. Double overhand and mixed grip.

(RPE 9.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6.)

## Friday, May 10, 2013

### PL Cycle (Day 6)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Double 24kg Swing x 10 on the minute x 11.

(RPE 6+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Double 24kg Swing x 10 on the minute x 11.

(RPE 6+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

## Wednesday, May 8, 2013

### PL Cycle (Day 5)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

310lb (84% 1RM) DL x 5.

Resetting every rep. Double overhand and mixed grip.

(RPE 8.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

310lb (84% 1RM) DL x 5.

Resetting every rep. Double overhand and mixed grip.

(RPE 8.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 6.)

## Monday, May 6, 2013

### PL Cycle (Day 4)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

24kg Alternating L/R Snatch x 10 on the minute x 12.

(RPE 6+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 5+.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

24kg Alternating L/R Snatch x 10 on the minute x 12.

(RPE 6+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 5+.)

## Friday, May 3, 2013

### PL Cycle (Day 3)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

300lb (81% 1RM) DL x 5/2 (reps/sets).

5 minutes rest between sets.

(RPE 8+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

300lb (81% 1RM) DL x 5/2 (reps/sets).

5 minutes rest between sets.

(RPE 8+.)

Finish:

24kgL/20kgR Overhead Carry x 60 feet,

Switch,

20kgL/24kgR Overhead Carry x 60 feet.

(RPE 5+.)

## Wednesday, May 1, 2013

### PL Cycle (Day 2)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

32kg Swing x 20 on the minute x 10.

Alternating sets with two and single handed L/R, up, and down.

(Two-hand x 20, 1/1 x 10, Two-hand x 20, 5/5 x 2, Two-hand x 20, 10/10 x 1, Two-hand x 20, 5/5 x 2, Two-hand x 20, 1/1 x 10)

(RPE 9: Winded.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

32kg Swing x 20 on the minute x 10.

Alternating sets with two and single handed L/R, up, and down.

(Two-hand x 20, 1/1 x 10, Two-hand x 20, 5/5 x 2, Two-hand x 20, 10/10 x 1, Two-hand x 20, 5/5 x 2, Two-hand x 20, 1/1 x 10)

(RPE 9: Winded.)

Finish:

32kgL/28kgR Racked Carry x 60 feet,

Switch,

28kgL/32kgR Racked Carry x 60 feet.

(RPE 7.)

## Monday, April 29, 2013

### PL Cycle (Day 1)

According to the PL cycle, all things being equal and on plan, my next goal is to deadlift 390lbs (105% 1RM) on June 10, 2013.

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

290lb (78% 1RM) DL x 5/3 (reps/sets).

5 minutes rest between sets.

(RPE 8+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6.)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

290lb (78% 1RM) DL x 5/3 (reps/sets).

5 minutes rest between sets.

(RPE 8+.)

Finish:

48kgL/40kgR Farmer Carry x 60 feet,

Switch,

40kgL/48kgR Farmer Carry x 60 feet.

(RPE 6.)

## Wednesday, April 24, 2013

### KBs & DLs + Vodka & Pickles (18 - Test)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

Dead-lift warm-up sets:

175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Dead-lift test:

370lbs (106% 1RM) x 1 (PR).

(RPE 9+.)

Finish:

32kg Swing x 20 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6.)

After successfully following "Kettlebells and Deadlifts Go Together Like Vodka and Pickles", next Monday I'll begin what Pavel calls on the StrongFirst Forum, the PL cycle. "Pull three times a week, alternating DLs (cycled) and swings/snatches..." (See the thread and Pavel's post for a sample cycle for the original poster here). So, for me the DLs will be 5lbs less than the sample and I'll alternate the DLs and swings or snatches and post the results on Mondays, Wednesdays, and Fridays.

On Tuesday's, Thursdays, and Saturdays I'll do a warm-up with 24kg Prying Goblet Squats x 3 x 3, then 32kg TGU x 1/1 x 3, BW Pull-up x 3 x 3, and finish with a Loaded Carry.

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

Dead-lift warm-up sets:

175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Dead-lift test:

370lbs (106% 1RM) x 1 (PR).

(RPE 9+.)

Finish:

32kg Swing x 20 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6.)

After successfully following "Kettlebells and Deadlifts Go Together Like Vodka and Pickles", next Monday I'll begin what Pavel calls on the StrongFirst Forum, the PL cycle. "Pull three times a week, alternating DLs (cycled) and swings/snatches..." (See the thread and Pavel's post for a sample cycle for the original poster here). So, for me the DLs will be 5lbs less than the sample and I'll alternate the DLs and swings or snatches and post the results on Mondays, Wednesdays, and Fridays.

On Tuesday's, Thursdays, and Saturdays I'll do a warm-up with 24kg Prying Goblet Squats x 3 x 3, then 32kg TGU x 1/1 x 3, BW Pull-up x 3 x 3, and finish with a Loaded Carry.

## Friday, April 19, 2013

### KBs & DLs + Vodka & Pickles (17c)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

320lb (91% 1RM) DL single and 1 BW pull-up on the minute x 6.

(RPE 8+.)

Finish:

32kg GSQ x 5 on the minute x 3,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6.)

Tuesday or Wednesday will be a dead-lift test for my current 1 Rep "sort of max" (1RM).

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

320lb (91% 1RM) DL single and 1 BW pull-up on the minute x 6.

(RPE 8+.)

Finish:

32kg GSQ x 5 on the minute x 3,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6.)

Tuesday or Wednesday will be a dead-lift test for my current 1 Rep "sort of max" (1RM).

Labels:
16kg,
20kg,
24kg,
32kg,
deadlift,
Goblet Squat,
Overhead Carry,
pull-ups,
swing,
TGU

## Wednesday, April 17, 2013

### KBs & DLs + Vodka & Pickles (17b)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

300lb (86% 1RM) DL single and 1 BW pull-up on the minute x 8.

(RPE 7+.)

Finish:

32kg Swing x 20 on the minute x 5,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

300lb (86% 1RM) DL single and 1 BW pull-up on the minute x 8.

(RPE 7+.)

Finish:

32kg Swing x 20 on the minute x 5,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 7.)

Labels:
24kg,
28kg,
32kg,
deadlift,
Goblet Squat,
pull-ups,
Racked Carry,
swing,
TGU

## Monday, April 15, 2013

### KBs & DLs + Vodka & Pickles (17a)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

280lb (80% 1RM) DL single and 1 BW pull-up on the minute x 12.

(RPE 7.)

Finish:

Double 24kg FSQ x 3 on the minute x 5,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

280lb (80% 1RM) DL single and 1 BW pull-up on the minute x 12.

(RPE 7.)

Finish:

Double 24kg FSQ x 3 on the minute x 5,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 7.)

Labels:
24kg,
36kg,
40kg,
deadlift,
Doubles,
Farmer carry,
Front Squat,
Goblet Squat,
pull-ups,
swing,
TGU

## Friday, April 12, 2013

### KBs & DLs + Vodka & Pickles (16c)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

265lb (76% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 6.)

Finish:

Double 24kg Swing x 10 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

265lb (76% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 6.)

Finish:

Double 24kg Swing x 10 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 7.)

Labels:
24kg,
deadlift,
Doubles,
Goblet Squat,
Overhead Carry,
pull-ups,
swing,
TGU

## Wednesday, April 10, 2013

### KBs & DLs + Vodka & Pickles (16b)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

250lb (71% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 5+.)

Finish:

32kg GSQ x 5 on the minute x 3,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 6.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

250lb (71% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 5+.)

Finish:

32kg GSQ x 5 on the minute x 3,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 6.)

Labels:
24kg,
28kg,
32kg,
deadlift,
Goblet Squat,
pull-ups,
Racked Carry,
swing,
TGU

## Monday, April 8, 2013

### KBs & DLs + Vodka & Pickles (16a)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

310lb (88% 1RM) DL single and 1 BW pull-up on the minute x 6.

(RPE 8: Measuring the last rep.)

Finish:

32kg Swing x 20 on the minute x 5,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 7.)

24kg TGU x 1/1 x 1,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

310lb (88% 1RM) DL single and 1 BW pull-up on the minute x 6.

(RPE 8: Measuring the last rep.)

Finish:

32kg Swing x 20 on the minute x 5,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 7.)

Labels:
24kg,
32kg,
36kg,
40kg,
deadlift,
Farmer carry,
Goblet Squat,
pull-ups,
swing,
TGU

## Friday, April 5, 2013

### KBs & DLs + Vodka & Pickles (15c)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

290lb (83% 1RM) DL single and 1 BW pull-up on the minute x 8.

(RPE 7+: Measuring the last rep.)

Finish:

Double 24kg FSQ x 3 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6+: Measuring the last set of FSQs. OH carries were tonic.)

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

290lb (83% 1RM) DL single and 1 BW pull-up on the minute x 8.

(RPE 7+: Measuring the last rep.)

Finish:

Double 24kg FSQ x 3 on the minute x 5,

20kgL/16kgR Overhead Carry x 60 feet,

Switch,

16kgL/20kgR Overhead Carry x 60 feet.

(RPE 6+: Measuring the last set of FSQs. OH carries were tonic.)

Labels:
16kg,
20kg,
24kg,
deadlift,
Doubles,
Front Squat,
Goblet Squat,
Overhead Carry,
pull-ups,
swing,
TGU

## Wednesday, April 3, 2013

### KBs & DLs + Vodka & Pickles (15b)

Warm-up (x reps x sets):

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

270lb (77% 1RM) DL single and 1 BW pull-up on the minute x 12.

(RPE 5+.)

Finish:

Double 24kg Swing x 10 on the minute x 5,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 7: Almost double the swing volume than what I've been doing with double 24kgs.)

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

270lb (77% 1RM) DL single and 1 BW pull-up on the minute x 12.

(RPE 5+.)

Finish:

Double 24kg Swing x 10 on the minute x 5,

28kgL/24kgR Racked Carry x 60 feet,

Switch,

24kgL/28kgR Racked Carry x 60 feet.

(RPE 7: Almost double the swing volume than what I've been doing with double 24kgs.)

Labels:
24kg,
28kg,
deadlift,
Doubles,
Goblet Squat,
pull-ups,
Racked Carry,
swing,
TGU

## Monday, April 1, 2013

### DL Singles with Vodka & Pickles (15a)

I'm ready to follow a close format from the blog article "Kettlebells and Deadlifts Go Together Like Vodka and Pickles". Since I've been doing single and triple sets of dead-lifts recently, I extrapolated that I'm on "Workout 1" of week 3, which is 70% 1RM plus 10lbs. I'll be using all of the six basic movements throughout the week from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll post only on Mondays, Wednesdays and Fridays with a concentration on the prescribed dead-lifts while adding bodyweight pull-ups. Pavel said, "You are on your own with your upper body work". So, on Tuesdays, Thursdays, and Saturdays I'll do either five minutes of 32kg TGUs or moderate effort clean and presses of 3 ladders and 3 rungs (sets x reps: 3 x 1,2,3) superset with light renegade rows. All days will finish with either 32kg single or double 24kg swings, 32kg goblet or double 24kg front squats and then a farmer, racked, or overhead carry.

My goal is to dead-lift 370lbs (106% 1RM) on April 24, 2013 with a secondary goal of it being a "sort of max". No fooling!

Monday's, Wednesday's, and Friday's warm-up (reps x sets):

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

255lb (73% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 6.)

32kg GSQ x 5 on the minute x 3,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 6.)

My goal is to dead-lift 370lbs (106% 1RM) on April 24, 2013 with a secondary goal of it being a "sort of max". No fooling!

Monday's, Wednesday's, and Friday's warm-up (reps x sets):

24kg TGU x 1/1 x 2,

GSQ prys x 3 x 2,

Swing x 10 x 3,

Rest 3 minutes.

255lb (73% 1RM) DL single and 1 BW pull-up on the minute x 15.

(RPE 6.)

32kg GSQ x 5 on the minute x 3,

40kgL/36kgR Farmer Carry x 60 feet,

Switch,

36kgL/40kgR Farmer Carry x 60 feet.

(RPE 6.)

Labels:
24kg,
32kg,
36kg,
40kg,
deadlift,
Farmer carry,
Goblet Squat,
pull-ups,
swing,
TGU

## Monday, March 18, 2013

### DL Triples with ES (13 & 14)

Another repeat but slightly different for this two-week block applying the principles from the book "Easy Strength" to build up my strength to be able to easily follow a similar format from a blog article on StrongFirst.com and using all of the six basic movements from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll begin with a warm-up of prying goblet squats, TGUs, and two-handed swings. After a dead-lift set of triples, I'll add 3 body-weight pull-ups, a 28kg clean & press x 3/3 for half of the sets and a 32kg for the other half, a 16kg renegade row x 3/3, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 5 sets of dead-lift triples x 230lbs (65% 1RM) with 5 minutes of rest between sets.

On Tuesday I'll do 5 sets x 245lbs (70% 1RM).

Wednesday will be 4 sets x 260lbs (75% 1RM).

Thursday 3 sets x 280lbs (80% 1RM).

Friday 3 sets x 300lbs (85% 1RM).

Repeat on Monday with an added 10lbs per day for the dead-lift and press a 32kg for 2/3 of the sets and a 28kg for the remainder.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 3

Pull-up x 3

Kettlebell C&P x 3/3

Renegade Row x 3/3

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 4 x 3 or Double 24kg Front Squat x 4 x 3

32kg Swing x 12 x 5 or Double 24kg Swing x 6 x 5

Day = Squats or Swings, and Carries:

Example for this Wednesday (32kg Goblet squat x 4 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 13

Mo = Dbl FSQ x 3 x 4 then 48kg/40kg Farmer Carry x 120 feet.

Tu = Sw x 12 x 5 then 40kg/36kg Farmer Carry x 120 feet.

We = GSQ x 4 x 3 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl Sw x 6 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Dbl FSQ x 4 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 14

Mo = Sw x 12 x 5 then 48kg/40kg Farmer Carry x 120 feet.

Tu = GSQ x 5 x 3 then 40kg/36kg Farmer Carry x 120 feet.

We = Dbl Sw x 6 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Sw x 14 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Today I did 5 sets of dead-lift triples x 230lbs (65% 1RM) with 5 minutes of rest between sets.

On Tuesday I'll do 5 sets x 245lbs (70% 1RM).

Wednesday will be 4 sets x 260lbs (75% 1RM).

Thursday 3 sets x 280lbs (80% 1RM).

Friday 3 sets x 300lbs (85% 1RM).

Repeat on Monday with an added 10lbs per day for the dead-lift and press a 32kg for 2/3 of the sets and a 28kg for the remainder.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 3

Pull-up x 3

Kettlebell C&P x 3/3

Renegade Row x 3/3

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 4 x 3 or Double 24kg Front Squat x 4 x 3

32kg Swing x 12 x 5 or Double 24kg Swing x 6 x 5

Day = Squats or Swings, and Carries:

Example for this Wednesday (32kg Goblet squat x 4 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 13

Mo = Dbl FSQ x 3 x 4 then 48kg/40kg Farmer Carry x 120 feet.

Tu = Sw x 12 x 5 then 40kg/36kg Farmer Carry x 120 feet.

We = GSQ x 4 x 3 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl Sw x 6 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Dbl FSQ x 4 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 14

Mo = Sw x 12 x 5 then 48kg/40kg Farmer Carry x 120 feet.

Tu = GSQ x 5 x 3 then 40kg/36kg Farmer Carry x 120 feet.

We = Dbl Sw x 6 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Sw x 14 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Labels:
16kg,
24kg,
28kg,
32kg,
Clean and Press,
deadlift,
Doubles,
Farmer carry,
Front Squat,
Goblet Squat,
Overhead Carry,
pull-ups,
Racked Carry,
rows,
swing,
TGU

## Saturday, March 16, 2013

### ROP Heavy 14 (28kg: 5x5)

28kg Clean & Press + Pull Ladders

5 thirteen-minute ladders with 5 rungs:

(5 x 1,2,3,4,5).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume and effort than last week.)

28kg Swing x 20 on the minute x 12.

Alternating ladders up and down, left and right.

(RPE 9: More volume, same effort as last week.)

5 thirteen-minute ladders with 5 rungs:

(5 x 1,2,3,4,5).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume and effort than last week.)

28kg Swing x 20 on the minute x 12.

Alternating ladders up and down, left and right.

(RPE 9: More volume, same effort as last week.)

## Thursday, March 14, 2013

### Variety 14B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5+: Same volume and effort as last week.)

32kg TGU x 1/1.

Double 24kg Front Squat x 3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5+: Same volume and effort as last week.)

Labels:
16kg,
24kg,
32kg,
Doubles,
Farmer carry,
Front Squat,
Overhead Carry,
Racked Carry,
rows,
snatch,
variety

## Wednesday, March 13, 2013

### ROP Medium 14 (28kg: 5x4)

28kg Clean & Press + Pull Ladders

5 eight-minute ladders with 4 rungs:

(5 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 7: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 7: More volume, same effort as last week.)

5 eight-minute ladders with 4 rungs:

(5 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 7: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 7: More volume, same effort as last week.)

## Tuesday, March 12, 2013

### Variety 14A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 4 on the minute x 3.

36kg Loaded Cleans x 3/3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 5+: Same volume, less effort than last week.)

36kg TGU x 1/1.

32kg Goblet Squat x 4 on the minute x 3.

36kg Loaded Cleans x 3/3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 5+: Same volume, less effort than last week.)

Labels:
24kg,
32kg,
36kg,
Clean,
Doubles,
Farmer carry,
Goblet Squat,
Overhead Carry,
Racked Carry,
rows,
TGU,
variety

## Monday, March 11, 2013

### ROP Light 14 (28kg: 5x3)

28kg Clean & Press + Pull Ladders.

5 five and a half-minute ladders with 3 rungs:

(5 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.

(RPE 6: More volume and effort than last week.)

5 five and a half-minute ladders with 3 rungs:

(5 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.

(RPE 6: More volume and effort than last week.)

## Saturday, March 9, 2013

### ROP Heavy 13 (28kg: 4x5+1x4)

28kg Clean & Press + Pull Ladders

4 thirteen-minute ladders with 5 rungs and 1 ladder with 4 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3,4).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 8+: Same volume, less effort than three weeks ago.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 9: Same volume, more effort than three weeks ago.)

4 thirteen-minute ladders with 5 rungs and 1 ladder with 4 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3,4).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 8+: Same volume, less effort than three weeks ago.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 9: Same volume, more effort than three weeks ago.)

## Thursday, March 7, 2013

### Variety 13B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5+: More volume and effort than three weeks ago.)

32kg TGU x 1/1.

Double 24kg Front Squat x 3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5+: More volume and effort than three weeks ago.)

Labels:
16kg,
24kg,
32kg,
Doubles,
Farmer carry,
Front Squat,
Overhead Carry,
Racked Carry,
rows,
snatch,
TGU,
variety

## Wednesday, March 6, 2013

### ROP Medium 13 (28kg: 4x4+1x2)

28kg Clean & Press + Pull Ladders

4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(4 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 8.

Alternating ladders up and down, left and right.

(RPE 7: Same volume and effort as three weeks ago.)

4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(4 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 8.

Alternating ladders up and down, left and right.

(RPE 7: Same volume and effort as three weeks ago.)

## Tuesday, March 5, 2013

### Variety 13A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 4 on the minute x 3.

36kg Loaded Cleans x 3/3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: More volume, same effort as three weeks ago.)

36kg TGU x 1/1.

32kg Goblet Squat x 4 on the minute x 3.

36kg Loaded Cleans x 3/3 on the minute x 3.

24kg Renegade Rows x 3/3 on the minute x 3.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: More volume, same effort as three weeks ago.)

## Monday, March 4, 2013

### ROP Light 13 (28kg: 4x3+1x1)

28kg Clean & Press + Pull Ladders.

4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:

(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 5+: Same volume, less effort than three weeks ago.)

4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:

(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 5+: Same volume, less effort than three weeks ago.)

## Monday, February 18, 2013

### DL Singles with ES (11 & 12)

Again, for this two-week block I'll be applying the principles from the book "Easy Strength", building up the volume and intensity percentages to follow a similar format from a blog article on StrongFirst.com, and using all of the six basic movements from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll begin with a warm-up of prying goblet squats, TGUs, and two-handed swings. After a dead-lift single, I'll add a body weight pull-up, a 28kg clean & press x 1/1 for 2/3 of the sets and a 32kg for the remainder, a 16kg renegade row x 1/1, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 15 sets of dead-lift singles x 210lbs (60% 1RM) with 2 minutes of rest between sets.

On Tuesday I'll do 13 sets x 230lbs (65% 1RM).

Wednesday will be 11 sets x 245lbs (70% 1RM).

Thursday 9 sets x 260lbs (75% 1RM).

Friday 7 sets x 280lbs (80% 1RM).

Repeat on Monday with an added 5% 1RM (230lbs / 65% 1RM)) for the dead-lift and continue pressing the 28kg (70% 1RM) for 1/2 of the sets and a 32kg (80% 1RM) for the remainder.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 1

Pull-up x 1

Kettlebell C&P x 1/1

Renegade Row x 1/1

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 3 x 3 or Double 24kg Front Squat x 3 x 3

32kg Swing x 10 x 5 or Double 24kg Swing x 5 x 5

Day = Squats or Swings, and Carries:

Example for this Wednesday (32kg Goblet squat x 3 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 11

Mo = Dbl FSQ x 3 x 3 then 48kg/40kg Farmer Carry x 120 feet.

Tu = Sw x 10 x 5 then 40kg/36kg Farmer Carry x 120 feet.

We = GSQ x 3 x 3 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl Sw x 5 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Dbl FSQ x 3 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 12

Mo = Sw x 10 x 5 then 48kg/40kg Farmer Carry x 120 feet.

Tu = GSQ x 3 x 3 then 40kg/36kg Farmer Carry x 120 feet.

We = Dbl Sw x 5 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 3 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Sw x 10 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Today I did 15 sets of dead-lift singles x 210lbs (60% 1RM) with 2 minutes of rest between sets.

On Tuesday I'll do 13 sets x 230lbs (65% 1RM).

Wednesday will be 11 sets x 245lbs (70% 1RM).

Thursday 9 sets x 260lbs (75% 1RM).

Friday 7 sets x 280lbs (80% 1RM).

Repeat on Monday with an added 5% 1RM (230lbs / 65% 1RM)) for the dead-lift and continue pressing the 28kg (70% 1RM) for 1/2 of the sets and a 32kg (80% 1RM) for the remainder.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 1

Pull-up x 1

Kettlebell C&P x 1/1

Renegade Row x 1/1

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 3 x 3 or Double 24kg Front Squat x 3 x 3

32kg Swing x 10 x 5 or Double 24kg Swing x 5 x 5

Day = Squats or Swings, and Carries:

Example for this Wednesday (32kg Goblet squat x 3 x 3, 32kgL/28kgR Racked Carry x 60 feet, switch, 28kgL+32kgR Racked Carry x 60 feet). Done.

Week 11

Mo = Dbl FSQ x 3 x 3 then 48kg/40kg Farmer Carry x 120 feet.

Tu = Sw x 10 x 5 then 40kg/36kg Farmer Carry x 120 feet.

We = GSQ x 3 x 3 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl Sw x 5 x 5 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Dbl FSQ x 3 x 3 then 24kg/20kg Overhead Carry x 120 feet.

Week 12

Mo = Sw x 10 x 5 then 48kg/40kg Farmer Carry x 120 feet.

Tu = GSQ x 3 x 3 then 40kg/36kg Farmer Carry x 120 feet.

We = Dbl Sw x 5 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 3 then 28kg/24kg Overhead Carry x 120 feet.

Fr = Sw x 10 x 5 then 24kg/20kg Overhead Carry x 120 feet.

## Saturday, February 16, 2013

### ROP Heavy 12 (28kg: 4x5+1x4)

28kg Clean & Press + Pull Ladders

4 thirteen-minute ladders with 5 rungs and 1 ladder with 4 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3,4).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume, same effort as last week.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 8: Same volume and effort as last week.)

4 thirteen-minute ladders with 5 rungs and 1 ladder with 4 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3,4).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume, same effort as last week.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 8: Same volume and effort as last week.)

## Thursday, February 14, 2013

### Variety 12B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5: Less volume and effort than last week.)

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 60 feet x 2.

Rest 1 minute.

24kg Snatch x 11 with Racked carry x 60 feet x 2.

Rest 1 minute.

16kg Snatch x 15 with Overhead carry x 60 feet x 2.

(RPE 5: Less volume and effort than last week.)

## Wednesday, February 13, 2013

### ROP Medium 12 (28kg: 4x4+1x2)

28kg Clean & Press + Pull Ladders

4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(4 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: More volume, less effort than last week.)

28kg Swing x 20 on the minute x 8.

Alternating ladders up and down, left and right.

(RPE 7: More volume, same effort as last week.)

4 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(4 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: More volume, less effort than last week.)

28kg Swing x 20 on the minute x 8.

Alternating ladders up and down, left and right.

(RPE 7: More volume, same effort as last week.)

## Tuesday, February 12, 2013

### Variety 12A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last week.)

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last week.)

## Monday, February 11, 2013

### ROP Light 12 (28kg: 4x3+1x1)

28kg Clean & Press + Pull Ladders.

4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:

(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 6: Same volume and effort as last week.)

4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:

(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 6: Same volume and effort as last week.)

## Saturday, February 9, 2013

### ROP Heavy 11 (28kg: 4x5+1x3)

28kg Clean & Press + Pull Ladders

4 thirteen-minute ladders with 5 rungs and 1 ladder with 3 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: Same volume and effort as last month.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 8: Less volume, same effort as last month.)

4 thirteen-minute ladders with 5 rungs and 1 ladder with 3 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: Same volume and effort as last month.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 8: Less volume, same effort as last month.)

## Thursday, February 7, 2013

### Variety 11B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: Same volume and effort as last month.)

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: Same volume and effort as last month.)

## Wednesday, February 6, 2013

### ROP Medium 11 (28kg: 4x4)

28kg Clean & Press + Pull Ladders

4 eight-minute ladders with 4 rungs:

(4 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 7: Same volume, more effort than last month.)

28kg Swing x 20 on the minute x 7.

Alternating ladders up and down, left and right.

(RPE 7: Less volume, more effort than last month.)

4 eight-minute ladders with 4 rungs:

(4 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 7: Same volume, more effort than last month.)

28kg Swing x 20 on the minute x 7.

Alternating ladders up and down, left and right.

(RPE 7: Less volume, more effort than last month.)

## Tuesday, February 5, 2013

### Variety 11A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last month.)

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last month.)

## Monday, February 4, 2013

### ROP Light 11 (28kg: 4x3)

28kg Clean & Press + Pull Ladders.

4 five and a half-minute ladders with 3 rungs:

(4 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: Same volume and effort as last month.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 6: Less volume, same effort as last month. One week of the flu didn't help.)

4 five and a half-minute ladders with 3 rungs:

(4 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: Same volume and effort as last month.)

24kg Alternating L/R Snatch x 12 on the minute x 8.

(RPE 6: Less volume, same effort as last month. One week of the flu didn't help.)

## Sunday, January 13, 2013

### DL Singles with ES (Weeks 9 & 10)

After a back-off for week 8 while being slightly over-trained, I'll be starting a different template cycle at a lower percentage for this next two-week block and test again after I am at 90% 1RM. I'll be applying the principles from the book "Easy Strength", a blog article from StrongFirst.com, and using all of the six basic movements; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". A "warm-up" of prying goblet squats, TGUs, and two-handed swings. After a dead-lift single, I'll be adding a body weight pull-up, a 28kg clean & press x 1/1, a 16kg renegade row x 1/1, and then after all sets are finished, alternating days of squats or swings and two-hand carries (See below).

Today I did 15 sets of dead-lift singles x 175lbs (50% 1RM) with 2 minutes of rest between sets.

On Monday I'll do 13 sets x 190lbs (55% 1RM).

Tuesday will be 11 sets x 210lbs (60% 1RM).

Wednesday 9 sets x 230lbs (65% 1RM).

Thursday 7 sets x 245lbs (70% 1RM).

Friday 5 sets x 260lbs (75% 1RM).

Saturday 3 sets x 280lbs (80% 1RM).

Repeat on Sunday with an added 5% 1RM (190lbs / 55% 1RM) for the dead-lift and continue pressing the 28kg (70% 1RM) for 2/3 of the sets and a 32kg (80% 1RM) for 1/3 of the sets.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 1

Pull-up x 1

Kettlebell C&P x 1/1

Renegade Row x 1/1

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 3 x 3 or Double 24kg Front Squat x 3 x 3

32kg Swing x 10 x 5 or Double 24kg Swing x 5 x 5

Day = Squats or Swings, and Carries:

Example for this Thursday (Dbl 24kg FSQ x 3 x 3, then 36kgL/32kgR Farmer Carry x 60 feet, switch, 32kgL/36kgR Farmer Carry x 60 feet). Done.

Su = Dbl FSQ x 3 x 3 then 20kg/16kg Overhead Carry x 120 feet.

Mo = Sw x 10 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Tu = GSQ x 3 x 3 then 28kg/24kg Racked Carry x 120 feet.

We = Dbl Sw x 5 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 3 then 36kg/32kg Farmer Carry x 120 feet.

Fr = Sw x 10 x 5 then 40kg/36kg Farmer Carry x 120 feet.

Sa = GSQ x 3 x 3 then 48kg/40kg Farmer Carry x 120 feet.

Today I did 15 sets of dead-lift singles x 175lbs (50% 1RM) with 2 minutes of rest between sets.

On Monday I'll do 13 sets x 190lbs (55% 1RM).

Tuesday will be 11 sets x 210lbs (60% 1RM).

Wednesday 9 sets x 230lbs (65% 1RM).

Thursday 7 sets x 245lbs (70% 1RM).

Friday 5 sets x 260lbs (75% 1RM).

Saturday 3 sets x 280lbs (80% 1RM).

Repeat on Sunday with an added 5% 1RM (190lbs / 55% 1RM) for the dead-lift and continue pressing the 28kg (70% 1RM) for 2/3 of the sets and a 32kg (80% 1RM) for 1/3 of the sets.

Warm-up (x reps x sets):

24kg Prying Goblet Squats x 3 x 1

24kg TGU x 1/1 x 2

24kg Swings x 10 x 3

Dead-lift x 1

Pull-up x 1

Kettlebell C&P x 1/1

Renegade Row x 1/1

Rest and repeat for prescribed amount of sets.

Alternating days for squats and swings:

32kg Goblet Squat x 3 x 3 or Double 24kg Front Squat x 3 x 3

32kg Swing x 10 x 5 or Double 24kg Swing x 5 x 5

Day = Squats or Swings, and Carries:

Example for this Thursday (Dbl 24kg FSQ x 3 x 3, then 36kgL/32kgR Farmer Carry x 60 feet, switch, 32kgL/36kgR Farmer Carry x 60 feet). Done.

Su = Dbl FSQ x 3 x 3 then 20kg/16kg Overhead Carry x 120 feet.

Mo = Sw x 10 x 5 then 24kg/20kg Overhead Carry x 120 feet.

Tu = GSQ x 3 x 3 then 28kg/24kg Racked Carry x 120 feet.

We = Dbl Sw x 5 x 5 then 32kg/28kg Racked Carry x 120 feet.

Th = Dbl FSQ x 3 x 3 then 36kg/32kg Farmer Carry x 120 feet.

Fr = Sw x 10 x 5 then 40kg/36kg Farmer Carry x 120 feet.

Sa = GSQ x 3 x 3 then 48kg/40kg Farmer Carry x 120 feet.

Labels:
16kg,
28kg,
32kg,
Clean and Press,
deadlift,
Doubles,
Farmer carry,
Goblet Squat,
Overhead Carry,
pull-ups,
Racked Carry,
rows,
swing,
TGU

## Saturday, January 12, 2013

### ROP Heavy 10 (28kg: 4x5+1x3)

28kg Clean & Press + Pull Ladders

4 thirteen-minute ladders with 5 rungs and 1 ladder with 3 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume, less density, and same effort as last week.)

28kg Swing x 20 on the minute x 11.

Alternating ladders up and down, left and right.

(RPE 8: More volume and effort than last week.)

4 thirteen-minute ladders with 5 rungs and 1 ladder with 3 rungs:

(4 x 1,2,3,4,5) + (1 x 1,2,3).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: More volume, less density, and same effort as last week.)

28kg Swing x 20 on the minute x 11.

Alternating ladders up and down, left and right.

(RPE 8: More volume and effort than last week.)

## Thursday, January 10, 2013

### Variety 10B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: Same volume and effort as last week.)

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: Same volume and effort as last week.)

## Wednesday, January 9, 2013

### ROP Medium 10 (28kg: 4x4)

28kg Clean & Press + Pull Ladders

4 eight-minute ladders with 4 rungs:

(4 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 6+: Same volume and effort as last week.)

4 eight-minute ladders with 4 rungs:

(4 x 1,2,3,4).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6+: More volume and effort than last week.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 6+: Same volume and effort as last week.)

## Tuesday, January 8, 2013

### Variety 10A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last week.)

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: Same volume and effort as last week.)

## Monday, January 7, 2013

### ROP Light 10 (28kg: 4x3)

28kg Clean & Press + Pull Ladders.

4 five and a half-minute ladders with 3 rungs:

(4 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: More volume and effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.

(RPE 6: Same volume, less effort than last week.)

4 five and a half-minute ladders with 3 rungs:

(4 x 1,2,3).

BW Pull Rung type:

1 Pull-up

2 Narrow-ups

3 Chin-ups

(RPE 4+: More volume and effort than last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.

(RPE 6: Same volume, less effort than last week.)

## Saturday, January 5, 2013

### ROP Heavy 9 (28kg: 4x5)

28kg Clean & Press + Pull Ladders

4 twelve-minute ladders with 5 rungs: (4 x 1,2,3,4,5).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 7+: More volume, same effort as three weeks ago.)

4 twelve-minute ladders with 5 rungs: (4 x 1,2,3,4,5).

BW Pull Rung type:

1 Chin-up

2 Pull-ups

3 Wide pull-ups

4 Narrow pull-ups

5 Chin-ups

(RPE 9: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 10.

Alternating ladders up and down, left and right.

(RPE 7+: More volume, same effort as three weeks ago.)

## Thursday, January 3, 2013

### Variety 9B

Circuit B:

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: More volume and effort than three weeks ago.)

32kg TGU x 1/1.

Double 24kg Front Squat x 4 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

32kg Snatch x 7 with Farmer carry x 120 feet x 2.

24kg Snatch x 11 with Racked carry x 120 feet x 2.

16kg Snatch x 15 with Overhead carry x 120 feet x 2.

(RPE 6: More volume and effort than three weeks ago.)

Labels:
16kg,
24kg,
32kg,
Farmer carry,
Front Squat,
Overhead Carry,
Racked Carry,
rows,
snatch,
TGU,
variety

## Wednesday, January 2, 2013

### ROP Medium 9 (28kg: 3x4+1x2)

28kg Clean & Press + Pull Ladders

3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(3 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 6+: Same volume, less effort than three weeks ago.)

3 eight-minute ladders with 4 rungs and 1 ladder with 2 rungs:

(3 x 1,2,3,4) + (1 x 1,2).

BW Pull Rung type:

1 Pull-up

2 Wide pull-ups

3 Chin-ups

4 Narrow pull-ups

(RPE 6: Same volume and effort as three weeks ago.)

28kg Swing x 20 on the minute x 9.

Alternating ladders up and down, left and right.

(RPE 6+: Same volume, less effort than three weeks ago.)

## Tuesday, January 1, 2013

### Variety 9A

Circuit A:

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: More volume and effort than three weeks ago.)

36kg TGU x 1/1.

32kg Goblet Squat x 5 on the minute x 2.

36kg Loaded Cleans x 7 on the minute x 2.

24kg Renegade Rows x 3/3 on the minute x 2.

Double 24kg Overhead carry x 120 feet,

Racked carry x 120 feet,

Farmer carry x 120 feet.

(RPE 6: More volume and effort than three weeks ago.)

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