Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3,
(RPE 3).
Deadlift warm-up sets with OS Elevated Rolls x 1/1 each set:
160lbs (50% 1RM) x 5, 190lbs (60% 1RM) x 4, 225lbs (70% 1RM) x 3, 255lbs (80% 1RM) x 2, 290lb (90% 1RM) x 1.
Deadlift test:
335lbs (105% 1RM) x 1,
(RPE 8.5: My "sort of max" is now 335lbs. Time for a change. I'll take a couple of weeks off and do this: “Total Tension” Kettlebell Complex)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.3)
OS-Big 5.
Friday, September 27, 2013
Wednesday, September 25, 2013
KBs+DLs Part II (22)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
Double 24kg x 5 with OS Rocking x 5 on the minute x 20.
(RPE 6.3)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
Double 24kg x 5 with OS Rocking x 5 on the minute x 20.
(RPE 6.3)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
Monday, September 23, 2013
KBs+DLs Part II (21)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift:
320lbs × 2 with OS Elevated Rolls x 1/1.
Resetting with mixed grip.
(RPE 8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
OS-Big 5
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift:
320lbs × 2 with OS Elevated Rolls x 1/1.
Resetting with mixed grip.
(RPE 8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
OS-Big 5
Friday, September 20, 2013
KBs+DLs Part II (20)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3).
Swing:
48kg x 6 with OS Rocking x 3 on the minute x 20.
(RPE 6.3)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.6)
OS-Big 5
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3).
Swing:
48kg x 6 with OS Rocking x 3 on the minute x 20.
(RPE 6.3)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.6)
OS-Big 5
Wednesday, September 18, 2013
KBs+DLs Part II (19)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
310lbs × 2 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.7)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.8)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
310lbs × 2 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.7)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.8)
OS-Big 5.
Monday, September 16, 2013
KBs+DLs Part II (18)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.6)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.6)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Friday, September 13, 2013
KBs+DLs Part II (17)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
300lbs × 3 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.6)
OS-Big 5
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
300lbs × 3 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.6)
OS-Big 5
Wednesday, September 11, 2013
KBs+DLs Part II (16)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
Double 24kg x 5 with OS Rocking x 5 on the minute x 20.
(RPE 6.4)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.8)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
Double 24kg x 5 with OS Rocking x 5 on the minute x 20.
(RPE 6.4)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.8)
OS-Big 5.
Monday, September 9, 2013
KBs+DLs Part II (15)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift:
290lbs × 3 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.3)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
OS-Big 5
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift:
290lbs × 3 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.3)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
OS-Big 5
Friday, September 6, 2013
KBs+DLs Part II (14)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3).
Swing:
48kg x 6 with OS Rocking x 3 on the minute x 20.
(RPE 6.3)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.7)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3).
Swing:
48kg x 6 with OS Rocking x 3 on the minute x 20.
(RPE 6.3)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 5.7)
OS-Big 5.
Wednesday, September 4, 2013
KBs+DLs Part II (13)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
280lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.
Resetting every rep. Double overhand and mixed grip.
5 minutes rest between sets.
(RPE 7)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)
Deadlift (reps/sets):
280lbs × 3/2 with OS Elevated Rolls x 1/1 after each set.
Resetting every rep. Double overhand and mixed grip.
5 minutes rest between sets.
(RPE 7)
Finish:
32kg/28kg Racked Carry x 60 feet,
Switch,
28kg/32kg Racked Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
Monday, September 2, 2013
KBs+DLs Part II (12)
Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.6)
OS-Big 5.
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)
Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.6)
OS-Big 5.
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