S&S 32kg to 40kg (2s)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.2: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg two-hand shadow swings x 20 on the minute x 10.)
v (Thursday RPE 6.1: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.2: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg position and hold every 0:10 x 1/1 x 2.)
v (Thursday RPE 6.1: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2r)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 6:02.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg position and hold every 0:10 x 1/1 x 2.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2q)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg two-hand shadow swings on the minute x 20 reps x 10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2p)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:58.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2o)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg two-hand shadow swings on the minute x 20 reps x 10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2n)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:56.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2m)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg two-hand shadow swings on the minute x 20 reps x 9.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2l)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:54.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2k)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.8: 24kg two-hand shadow swings on the minute x 20 reps x 9.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2j)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.8: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:58.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2i2)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (GONE FISHING)
ii ( " " )
iii ( " " )
iv ( Rest )
v (Thursday RPE 6.5: 32,40,40,32,32)
vi (Friday RPE 6.4: 32,40,40,32,32)

Rest 1 minute.

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (GONE FISHING)
ii ( " " )
iii ( " " )
iv ( Rest )
v (Thursday RPE 6.4: 32,40,40,32,32)
vi (Friday RPE 6.4: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2i1)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (GONE FISHING)
v ( " " )
vi ( " " )

Rest 1 minute.

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (GONE FISHING)
v ( " " )
vi ( " " )

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2h)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.9: 24kg two-hand shadow swings on the minute x 20 reps x 9.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.9: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2g)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.8: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 6:04. Accurate counting.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.8: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.2: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2f)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7: 24kg two-hand shadow swings on the minute x 20 reps x 9.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.9: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2e)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.8: 24kg non-stop swing test. Nasal breathing only. More relaxed. 5L/5R + 10B (repeat). 220 reps in 4:40? Must be a miscount because I was in the "zone".)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2d)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7.1: 24kg two-hand shadow swings on the minute x 20 reps x 9.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2c)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.5: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7.5: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 220 reps in 5:28.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.5: 32,40,40,32,32)
ii (Monday RPE 6.4: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2b)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.5: 32,40,40,32,32)
ii (Monday RPE 6.5: 32,40,40,32,32)
iii (Tuesday RPE 6.4: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg two-hand shadow swings on the minute x 20 reps x 8.)
v (Thursday RPE 6.4: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.5: 32,40,40,32,32)
ii (Monday RPE 6.5: 32,40,40,32,32)
iii (Tuesday RPE 6.4: 32,40,40,32,32)
iv (Wednesday RPE 7.1: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.4: 32,40,40,32,32)
vi (Friday RPE 6.3: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2a)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.6: 32,40,40,32,32)
ii (Monday RPE 6.5: 32,40,40,32,32)
iii (Tuesday RPE 6.5: 32,40,40,32,32)
iv (Wednesday RPE 7.5: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 220 reps in 5:26.)
v (Thursday RPE 6.4: 32,40,40,32,32)
vi (Friday RPE 6.4: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.6: 32,40,40,32,32)
ii (Monday RPE 6.5: 32,40,40,32,32)
iii (Tuesday RPE 6.5: 32,40,40,32,32)
iv (Wednesday RPE 7.3: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.4: 32,40,40,32,32)
vi (Friday RPE 6.4: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1i)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.3: 32,40,32,32,32)
ii (Monday RPE 6.2: 32,40,32,32,32)
iii (Tuesday RPE 6.1: 32,40,32,32,32)
iv (Wednesday RPE 6.7: 24kg two-hand shadow swings on the minute x 20 reps x 8.)
v (Thursday RPE 6: 32,40,32,32,32)
vi (Friday RPE 6.6: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,32,32,32)
ii (Monday RPE 6.2: 32,40,32,32,32)
iii (Tuesday RPE 6.1: 32,40,32,32,32)
iv (Wednesday RPE 7.3: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6: 32,40,32,32,32)
vi (Friday RPE 6.6: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1h)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.2: 32,40,32,32,32)
iv (Wednesday RPE 7.6: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 200 reps in 4:56.)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 6: 32,40,32,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.2: 32,40,32,32,32)
iv (Wednesday RPE 7.4: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 6: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1g)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.5: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.9: 24kg two-hand shadow swings on the minute x 20 reps x 8.)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.5: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 7.5: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1f)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.6: 32,40,32,32,32)
ii (Monday RPE 6.5: 32,40,32,32,32)
iii (Tuesday RPE 6.5: 32,40,32,32,32)
iv (Wednesday RPE 7.7: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 200 reps in 4:58.)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.7: 32,40,32,32,32)
ii (Monday RPE 6.6: 32,40,32,32,32)
iii (Tuesday RPE 6.6: 32,40,32,32,32)
iv (Wednesday RPE 7.5: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.3: 32,40,32,32,32)
vi (Friday RPE 6.2: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Motorcycle Ride

1 night in Gallup, NM
4 nights in Choctaw, OK
1 night in Gallup, NM
2 nights in Sedona, AZ
Tonight at home.

Before and after riding: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1e)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.2: 32,40,32,32,32)
iv (Wednesday RPE 6.8: 24kg two-hand shadow swings on the minute x 20 reps x 7.)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 6: 32,40,32,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.2: 32,40,32,32,32)
iv (Wednesday RPE 7.4: 24kg position and hold x 1/1 x 2 every 0:10)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 6: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle

S&S 32kg to 40kg (1d)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 7.4: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 180 reps in 4:26.)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 7.5: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1c)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 7: 24kg two-hand shadow swings on the minute x 20 reps x 7.)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.1: 32,40,32,32,32)
vi (Friday RPE 7.5: 24kg position and hold x 1/1 x 2 every 0:10.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1b)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 7.4: 24kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 170 reps in 4:15.)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,32,32,32)
ii (Monday RPE 6.3: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 6.1: 32,40,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1a)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.5: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 7: 24kg two-hand shadow swings on the minute x 20 reps x 6.)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.5: 32,40,32,32,32)
ii (Monday RPE 6.4: 32,40,32,32,32)
iii (Tuesday RPE 6.3: 32,40,32,32,32)
iv (Wednesday RPE 6.2: 32,40,32,32,32)
v (Thursday RPE 6.2: 32,40,32,32,32)
vi (Friday RPE 7.7: 24kg position and hold x 1/1 x 2 every 0:10.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S (Back-off 2)

Slowly adding in the 40kg.

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,32,32,32,32)
ii (Monday RPE 6.3: 32,32,32,32,32)
iii (Tuesday RPE 6.5: 32,40,32,32,32)
iv (Wednesday RPE 6.4: 32,40,32,32,32)
v (Thursday RPE 6.4: 32,40,32,32,32)
vi (Friday RPE 6.3: 32,32,32,32,32)

Rest 1 minute.

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,32,32,32,32)
ii (Monday RPE 6.3: 32,32,32,32,32)
iii (Tuesday RPE 6.4: 32,40,32,32,32)
iv (Wednesday RPE 6.4: 32,40,32,32,32)
v (Thursday RPE 6.4: 32,40,32,32,32)
vi (Friday 6.3: 32,32,32,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S (Back-off 1)

After the results of last Friday's and this Sunday's practice, it's time to add back-off weeks, shadow swings, and TGU position holds.

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.7: 32,32,32,40,40)
ii (Monday RPE 6.4: 32,32,32,32,32)
iii (Tuesday RPE 6.3: 32,32,32,32,32)
iv (Wednesday RPE 6.2: 32,32,32,32,32)
v (Thursday RPE 6.2: 32,32,32,32,32)
vi (Friday RPE 6.5: 24kg two-hand shadow swings on the minute x 20 reps x 5. More power.)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.7: 32,32,32,40,40)
ii (Monday RPE 6.4: 32,32,32,32,32)
iii (Tuesday RPE 6.3: 32,32,32,32,32)
iv (Wednesday RPE 6.2: 32,32,32,32,32)
v (Thursday RPE 6.2: 32,32,32,32,32)
vi (Friday RPE 8: 24kg position and hold x 1/1 x 2 every 0:10. Shoulder burn!)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2d)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday 24kg two-hand shadow swings on the minute x 20 reps x 5: RPE 7)

Rest 1 minute (5 minutes on Friday).

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday 24kg x 1/1 x 2 holding ten-seconds per stage: RPE 8)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2c)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 9.5: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 100 reps in 2:34.)

Rest 1 minute (5 minutes on Friday).

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2b)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3)

Rest 1 minute.

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2a)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6: Stomach to chest height with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 9.5: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 101 reps in 2:32.)

Rest 1 minute. (5 minutes on Friday)

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 6.5)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1d)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.5: 40kg between stomach and shoulder.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.3)
v (Thursday RPE 6.2)
vi (Friday RPE 6.2: Mostly chest high with the 40kg.)

Rest 1 minute (3 minutes on Friday).

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: More stable on both sides with the 40kg.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 6.2: Solid enough with the 40kg to advance.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1c)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: Stomach to chest height with the 40kg.)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 9.4: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 84 reps in 2:11.)

Rest 1 minute (3 minutes on Friday).

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: 40kg more stable with right than left.)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: More to solidify next week.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1b)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6: 40kg swings to stomach height.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: A little higher with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: 40kg swings between stomach and shoulder height.)

Rest 1 minute.

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: Less shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: More stable with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: Solidify, solidify, solidify.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (1a)

Warm-up: GSQ, bridge, & halo.

32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.7: Low swings with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 8.0: 24kg non-stop swing test. Nasal breathing only. Alternating hand x 10. 140 reps in 3:35. Quality before quantity.)

Rest 1 minute. (3 minutes on Friday)

32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.7: A little shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5: Less shaky with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4: Not stable enough to advance.)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Repeat next week to solidify.

S&S 32kg (1)

Warm-up: GSQ, bridge, & halo.

32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
1a (Sunday RPE 6.6)
1b (Monday RPE 6.5)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.4)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)

Rest 1 minute.

32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
1a (Sunday RPE 6.5)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.2)
1f (Friday RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 and QL straddle.

Simple.
I'll add the 40kg next week and might need to take more time to advance. New territory. Don't know.

S&S 24kg to 32kg (4)

Warm-up: GSQ, bridge, & halo.

24kg & 32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
24kg x (10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
4a (Sunday RPE 6.8)
4b (Monday RPE 6.7)
4c (Tuesday RPE 6.6)
4d (Wednesday RPE 6.5)
4e (Thursday RPE 6.4)
4f (Friday RPE 6.3)

Rest 1 minute.

24kg & 32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
24kg x (1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
4a (Sunday RPE 6.6)
4b (Monday RPE 6.5)
4c (Tuesday RPE 6.4)
4d (Wednesday RPE 6.3)
4e (Thursday RPE 6.3)
4f (Friday RPE 6.2)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 24kg to 32kg (3)

Warm-up: GSQ, bridge, & halo.

24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R).
3a (Sunday RPE 6.7)
3b (Monday RPE 6.6)
3c (Tuesday RPE 6.6)
3d (Wednesday RPE 6.5)
3e (Thursday RPE 6.4)
3f (Friday RPE 6.4)

Rest 1 minute.

24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R).
3a (Sunday RPE 6.5)
3b (Monday RPE 6.4)
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.3)
3e (Thursday RPE 6.3)
3f (Friday RPE 6.3)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 24kg to 32kg (2)

Warm-up: GSQ, bridge, & halo.

24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R).
2a (Sunday RPE 6.6)
2b (Monday RPE 6.5)
2c (Tuesday RPE 6.5)
2d (Wednesday RPE 6.4)
2e (Thursday RPE 6.3)
2f (Friday RPE 6.3)

Rest 1 minute.

24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R).
2a (Sunday RPE 6.4)
2b (Monday RPE 6.3)
2c (Tuesday RPE 6.3)
2d (Wednesday RPE 6.3)
2e (Thursday RPE 6.2)
2f (Friday RPE 6.2)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 24kg to 32kg (1)

Warm-up: GSQ, bridge, & halo.

24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R).
1a (Sunday RPE 6.3)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)

Rest 1 minute.

24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R).
1a (Sunday RPE 6.2: One breath per stage in all sets.)
1b (Monday RPE 6.2)
1c (Tuesday RPE 6.2)
1d (Wednesday RPE 6.1)
1e (Thursday RPE 6.0)
1f (Friday RPE 6.0)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 24kg (5e & 5f)

Thursday & Friday: 5e & 5f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5e (Thursday RPE 6.3)
5f (Friday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5e (Thursday RPE 6)
5f (Friday RPE 6)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (5c & 5d)

Tuesday & Wednesday: 5c & 5d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5c (Tuesday RPE 6.3)
5d (Wednesday RPE 6.2)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:01 x 10. Time 9:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5c (Tuesday RPE 6.2)
5d (Wednesday RPE 6.1)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (5a & 5b)

Sunday & Monday: 5a & 5b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:32 x 10. Time 5:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5a (Sunday RPE 6.3)
5b (Monday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5a (Sunday RPE 6.2: One breath per stage in all sets.)
5b (Monday RPE 6.3)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (4e & 4f)

Thursday & Friday: 4e & 4f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:32 x 10. Time 5:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
4e (Thursday RPE 6.3)
4f (Friday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
4e (Thursday RPE 6.4: Two breaths per stage in sets 1 to 8.)
4f (Friday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (4c & 4d)

Tuesday & Wednesday: 4c & 4d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:33 x 10. Time 5:15.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
4c (Tuesday RPE 6.4)
4d (Wednesday RPE 6.3)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:03 x 10. Time 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
4c (Tuesday RPE 6.5: Two breaths per stage in sets 1 to 8.)
4d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (4a & 4b)

Sunday & Monday: 4a & 4b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:34 x 10. Time 5:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
4a (Sunday RPE 6.4)
4b (Monday RPE 6.4)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:04 x 10. Time 10:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
4a (Sunday RPE 6.4: Two breaths per stage in sets 1 to 8.)
4b (Monday RPE 6.4: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (3e & 3f)

Thursday & Friday: 3e & 3f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:34 x 10. Time 5:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3e (Thursday RPE 6.3)
3f (Friday RPE 6.4)

Rest 1 minute.`

24kg TGU:
Alternating side x 1 every 1:04 x 10. Time 10:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3e (Thursday RPE 6.4: Two breaths per stage in sets 1 to 8.)
3f (Friday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (3c & 3d)

Tuesday & Wednesday: 3c & 3d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:35 x 10. Time 5:35.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:05 x 10. Time 10:20.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3c (Tuesday RPE 6.4: Two breaths per stage in sets 1 to 8.)
3d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (3a & 3b)

Sunday & Monday: 3a & 3b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:36 x 10. Time 5:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
3a (Sunday RPE 6.3)
3b (Monday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:06 x 10. Time 10:30 & 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
3a (Sunday RPE 6.3: Two breaths per stage in sets 1 to 8.)
3b (Monday RPE 6.3: Two breaths per stage in sets 1 to 8. No rest between sets 9 & 10.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2e & 2f)

Thursday & Friday: 2e & 2f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:36 x 10. Time 5:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2e (Thursday RPE 6.3)
2f (Friday RPE 6.4)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:06 x 10. Time 10:30 & 10:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2e (Thursday RPE 6.3: Two breaths per stage in sets 1 to 8.)
2f (Friday RPE 6.4: Two breaths per stage in sets 1 to 8. No rest between sets 9 & 10.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2c & 2d)

Tuesday & Wednesday: 2c & 2d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:37 x 10. Time 5:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2c (Tuesday RPE 6.5)
2d (Wednesday RPE 6.2)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:07 x 10. Time 10:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2c (Tuesday RPE 5.9: Two breaths per stage in sets 3 to 8.)
2d (Wednesday RPE 6.3: Two breaths per stage in sets 1 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (2a & 2b)

Sunday & Monday: 2a & 2b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:38 x 10. Time 6:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
2a (Sunday RPE 6.7)
2b (Monday RPE 6.6)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:08 x 10. Time 10:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
2a (Sunday RPE 5.8: Two breaths per stage in sets 3 to 6.)
2b (Monday RPE 6: Two breaths per stage in sets 3 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1e & 1f)

Thursday & Friday: 1e & 1f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:38 x 10. Time 6:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1e (Thursday RPE 6.7)
1f (Friday RPE 6.7)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:08 x 10. Time 10:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1e (Thursday RPE 5.8: Two breaths per stage in sets 3 to 6.)
1f (Friday RPE 6.1: Two breaths per stage in sets 3 to 8.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1c & 1d)

Tuesday & Wednesday: 1c & 1d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:39 x 10. Time 6:15.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1c (Tuesday RPE 7.3)
1d (Wednesday RPE 6.8)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:09 x 10. Time 11:00.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1c (Tuesday RPE 5.5)
1d (Wednesday RPE 5.9: Two breaths per stage in the 3rd-6th sets.)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

S&S 24kg (1a & 1b)

Now is the time to practice the Simple & Sinister techniques and goals, which is the "Program Minimum Remastered". The "simple" kettlebell Swing and Turkish Get Up (TGU) with the "Simple" goals of using a 32kg kettlebell to achieve a total of 100 one-hand swings of 10 rep sets in 5 minutes, 1 minute rest, and a total of 10 alternating single rep TGUs in 10 minutes. I'll begin with the 24kg, slowly compress the time, and then add in the 32kg. "Sinister" will have to wait a while!

Sunday & Monday: 1a & 1b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.

24kg Swing:
Alternating hand x 10 every 0:40 x 10. Time 6:25.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
1a (Sunday RPE 7.5: Nasal breathing only.)
1b (Monday RPE 7: Slight DOMS.)

Rest 1 minute.

24kg TGU:
Alternating side x 1 every 1:10 x 10. Time 11:10.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
1a (Sunday RPE 5.5: One breath for each stage.)
1b (Monday RPE 5.5)

Cool down:
OS-Big 5.

Before sleep:
90/90 stretch and QL straddle.

OS Day 40

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 120 yards.
Spiderman x 120 yards,
Baby Backward x 20 yards + Forward x 20 yards x 6,
Spiderman x 20 yards,
(Total = 500 yards).
(RPE 8+: Nasal breathing only. Time 10:15. I feel stronger and my body is more connected.)

OS Days 30-39

Warm-up and cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Cross crawls (Laying for warm-up. Standing for cool down.) x 20.

Crawling:
Leopard x 100 yards.
Spiderman x 100 yards,
Baby Backward x 20 yards + Forward x 20 yards x 5,
(Total = 400 yards).
(RPE range 9 to 8: Nasal breathing only. Slight DOMS here and there. Days 32, 35, and 38 were 40 yard crawls. Time range from 8:30 to 7:55)