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.