S&S 32kg to 40kg (2s)

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 6.3: 32,40,40,32,32)
ii (Monday RPE 6.2: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg two-hand shadow swings x 20 on the minute x 10.)
v (Thursday RPE 6.1: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.2: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg position and hold every 0:10 x 1/1 x 2.)
v (Thursday RPE 6.1: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2r)

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 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 6:02.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg position and hold every 0:10 x 1/1 x 2.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2q)

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 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg two-hand shadow swings on the minute x 20 reps x 10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2p)

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 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.5: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:58.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.3: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.6: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.