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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.