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.
2 comments:
Looking strong, man! I bought S&S (on Kindle) and am very impressed with it too. I don't actually train that way right now, but eventually - I plan on doing a long stretch with it to see what effect it has on my body comp, among other things.
Keep on swinging!
-Ben Edwards
Thanks Ben. S&S is "Slow & Steady" strength training to me. Every day I learn little more about the simple details, but I don't know if I'll ever reach "Sinister". It IS in the details!
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