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.

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)