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.