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.)

## Friday, May 31, 2013

## 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.)

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