Squat Pyramid Complex (6a)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.7: Squat x reps = minutes of rest/set)

Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.

Press Pyramid Complex (6a)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.8: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.1)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5c)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5c)

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.4: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5b)

Warm-up:
OS-Big 5.

Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5b)

Warm-up:
OS-Big 5.

Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.5: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

Squat Pyramid Complex (5a)

Warm-up:
OS-Big 5.

Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.7: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.8)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Press Pyramid Complex (5a)

After testing a double kettlebell press to begin “Total Tension” Kettlebell Complex, I did 10 reps using 24kgs and 3 reps with 32kgs. Since I don't have two 28kgs, I modified it to get 6-8 reps. So, I'll be using a 24kg and a 28kg while alternating sides every set. This is what I did today...

Warm-up:
OS-Big 5.

Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.7: Press x reps = minutes of rest/set)

Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.