Friday, February 28, 2014

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.

Friday, February 21, 2014

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.

Friday, February 14, 2014

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.

Wednesday, February 12, 2014

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.

Monday, February 10, 2014

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.

Friday, February 7, 2014

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.

Wednesday, February 5, 2014

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.

Monday, February 3, 2014

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.