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.

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)