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.

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)

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.)