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.