Friday, April 11, 2014

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.

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