S&S 32kg to 40kg (2zz+)

Warm-up: GSQ, bridge, halo & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2yy+)

Warm-up: GSQ, bridge, halo & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 9:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Reset

Monday through Friday.

Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 30 sec to 4 min 15 sec).

S&S 32kg to 40kg (2xx+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.

Test:
+(Fri. 32,40,40,40,32: Rest 5 breaths. RPE 7.1)
Time = 5:25.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 17:05.

Test:
+(Fri. 32,40,40,40,32: Rest 8 breaths. RPE 6.8)
Time = 10:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2ww+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 16:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2vv+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 17:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Reset

Monday through Friday.

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 20 sec to 4 min 10 sec).

S&S 32kg to 40kg (2uu+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
Average time 10:10

Test:
+(Fri. 32,40,40,40,32: Rest 5 breaths. RPE 7.1)
Time = 5:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
Average time 16:50.

Test:
+(Fri. 32,40,40,40,32: Rest 8 breaths. RPE 6.8)
Time = 10:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2tt+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2ss+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 9:55.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 16:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Reset Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 25 sec to 4 min 15 sec).

S&S 32kg to 40kg (2rr+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 9:55.

Test:
(Fri. 32,40,40,32,32: Rest 4 breaths. RPE 6.6)
Time = 4:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 17:40.

Test:
(Fri. 32,40,40,32,32: Rest 8 breaths. RPE 6.3)
Time = 9:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2qq+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
Average time 10:10

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 18:00

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2pp+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 10:15

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 17:55

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Recovery Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 25 sec to 4 min 10 sec).

S&S 32kg to 40kg (2oo+)

Warm-up: GSQ, bridge, & halo.

Breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:30.

Test:
(Fri. 32,40,40,32,32: Rest 4 breaths. RPE 6.5)
Time = 4:45.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 19:00.

Test:
(Fri. 32,40,40,32,32: Rest 8 slow breaths. RPE 6.3)
Time = 9:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2nn+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 10:15

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
Average time 17:50

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2mm+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
Average time 9:45

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.3)
Average time 16:20

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Recovery Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 45 sec to 4 min 15 sec).

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

Warm-up: GSQ, bridge, & halo.

Breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 10:05.

Test:
(Fri. 32,40,40,32,32: Rest 5 quick breaths. RPE 6.5)
Time = 4:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 16:10.

Test:
(Fri. 32,40,40,32,32: Rest 8 slow breaths. RPE 6.3)
Time = 9:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.6)
Average time 9:40

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
Average time 15:30

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
Average time 10:20

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 15:00

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Recovery Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards. Time ranges from 5 min to 4 min 20 sec).

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

Warm-up: GSQ, bridge, & halo.

Breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 10:15.

Test:
(Fri. 32,40,40,32,32: Rest 5 quick breaths. RPE 6.6)
Time = 4:50.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 17:00.

Test:
(Fri. 32,40,40,32,32: Rest 8 "normal" breaths. RPE 6.2)
Time = 9:15. Next test will be "slow" breaths.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
Average time 10:25

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 15:50

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 9:45

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 15:40

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Week 3

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 80 yards.
Spiderman x 80 yards,
Baby Backward x 20 yards + Forward x 20 yards x 4,
(Total = 320 yards. Time ranges from 6:35 to 6:10).

OS Week 2

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards. Time ranges from 4:55 to 4:30).

OS Week 1

Monday through Friday

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 40 yards.
Spiderman x 40 yards,
Baby Backward x 20 yards + Forward x 20 yards x 2,
(Total = 160 yards. Time ranges 3:30 to 3:10).

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

Warm-up: GSQ, bridge, & halo.

Breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 10:10.

Test:
(Fri. 32,40,40,32,32: Rest 4 breaths. RPE 6.6)
Time = 4:40. Next test will be 5 breathes.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 17:00.

Test:
(Fri. 32,40,40,32,32: Rest 8 breaths. RPE 6)
Time = 9:55. Next test breaths will remain the same.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

On Wednesday I started breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
Average time 9:35

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:50

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 6)
Average time 8:45.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Fri. 32,40,40,32,32: Rest 14 breaths. RPE 6)
Average time 13:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

I've been using some of the ideas from this Strong First forum thread,
"Ss and long rests" that refers to this blog post, "Long Rests" and thinking more in line with an "Easy Strength" mindset. So, this week I've experimented with a couple things instead of my previous time limits that maintained the S&S goals, which were 1) continuing the next set in a certain amount of time after "feeling ready" and 2) continuing after a certain amount of slow nasal breaths. I prefer the breath count between sets and then just stopping the timer instead of looking at the timer and waiting for 30 seconds or so after "feeling ready". During this experiment, my time ranges were from 7.5 to 10 minutes for swings and 12 to 14 minutes for TGUs. I feel that adding another 40kg set to both movements wouldn't be a big deal, but I'm not going to do that, yet!

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 0:30 after "feeling ready". RPE 6)
(Tue. 32,40,40,32,32: Rest 0:30 after "feeling ready". RPE 6)
(Wed. 32,40,40,32,32: Rest 12 breaths. RPE 6)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6)
(Fri. 32,40,40,32,32: Rest 8 breaths. RPE 6.1)

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 1:00. RPE 6)
(Tue. 32,40,40,32,32: Rest 1:00. RPE 6)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 6)
(Thu. 32,40,40,32,32: Rest 12 breaths. RPE 6.1)
(Fri. 32,40,40,32,32: Rest 10 breaths. RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

OS Week 3

Monday - Friday. Next week will be back to "Simple & Sinister".
Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 80 yards.
Spiderman x 80 yards,
Baby Backward x 20 yards + Forward x 20 yards x 4,
(Total = 320 yards).

OS Week 2

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards).

OS Recovery

A "tweaked" muscle from an old injury on Monday at work has helped me to decide to recover by using the Big-5 movements from Original Strength (OS) emphasizing four types of crawls. I don't know if I'll be doing this Monday-Friday or everyday or increase the crawling distance every week or every 10 days or stay with this routine for a couple weeks or months.


Warm-up:
GSQ, Bridge, and Halos,
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20.

Crawling:
Leopard x 40 yards.
Spiderman x 40 yards,
Baby Backward x 20 yards + Forward x 20 yards x 2,
(Total = 160 yards).

Cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Standing Cross crawls x 20.

PTTP Week 7

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 200lb x 5,3,2: RPE 4.3)
(Tue. 210lb x 5,3,2: RPE 4.6)
(Wed. 220lb x 5,3,2: RPE 5.3)
(Thu. 230lb x 5,3,2: RPE 5.9)
(Fri. 240lb x 5,3,2: RPE 6.6)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 55lb x 6,5,5,4: RPE 4.5)
(Tue. 60lb x 6,5,4,3: RPE 5.4)
(Wed. 60lb x 6,5,5,4: RPE 5.8)
(Thu. 65lb x 5,4,4,3: RPE 5.8)
(Fri. 65lb x 6,5,4,3: RPE 6.5)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.1)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 24kg non-stop swing test. Nasal breathing. 5L/5R (repeat). 200 reps in 5:00: RPE 6.4)

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):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.1)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.4)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.2)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.2)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 6

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 200lb x 5,3,2: RPE 4.3)
(Tue. 210lb x 5,3,2: RPE 4.6)
(Wed. 220lb x 5,3,2: RPE 5.3)
(Thu. 230lb x 5,3,2: RPE 5.9)
(Fri. 240lb x 5,3,2: RPE 6.7)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 55lb x 6,5,5,4: RPE 4.6)
(Tue. 60lb x 5,5,4,4: RPE 5.6)
(Wed. 60lb x 6,5,5,4: RPE 5.8)
(Thu. 65lb x 5,4,3,3: RPE 5.8)
(Fri. 65lb x 6,5,4,3: RPE 6.5)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 5

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 190lb x 5,3,2: RPE 4.0)
(Tue. 200lb x 5,3,2: RPE 4.3)
(Wed. 210lb x 5,3,2: RPE 4.7)
(Thu. 220lb x 5,3,2: RPE 5.3)
(Fri. 230lb x 5,3,2: RPE 5.9)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 50lb x 6,5,5,4: RPE 3.8)
(Tue. 55lb x 6,5,4,4: RPE 4.6)
(Wed. 55lb x 6,5,5,4: RPE 4.7)
(Thu. 60lb x 5,4,4,4: RPE 5.5)
(Fri. 60lb x 6,5,4,3: RPE 5.7)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg non-stop swing test. Nasal breathing. 5L/5R (repeat). 200 reps in 5:01: RPE 6.4)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 32,40,40,32,32: RPE 6.1)

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):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.5)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 32,40,40,32,32: RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.4)
(Tue. 32,40,40,32,32: RPE 6.3)
(Wed. 24kg two-hand shadow swings x 20 on the minute x 10: RPE 6.4)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.5)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 4

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 190lb x 5,3,2: RPE 4.1)
(Tue. 200lb x 5,3,2: RPE 4.4)
(Wed. 210lb x 5,3,2: RPE 4.8)
(Thu. 220lb x 5,3,2: RPE 5.3)
(Fri. 230lb x 5,3,2: RPE 5.9)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 50lb x 6,5,5,4: RPE 3.9)
(Tue. 55lb x 6,5,4,4: RPE 4.7)
(Wed. 55lb x 6,5,5,4: RPE 4.8)
(Thu. 60lb x 5,4,4,4: RPE 5.5)
(Fri. 60lb x 5,4,4,4: RPE 5.5)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 3

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 180lb x 5,3,2: RPE 4)
(Tue. 190lb x 5,3,2: RPE 4.1)
(Wed. 200lb x 5,3,2: RPE 4.4)
(Thu. 210lb x 5,3,2: RPE 4.8)
(Fri. 220lb x 5,3,2: RPE 5.3)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 45lb x 6,5,5,4: RPE 3.4)
(Tue. 50lb x 6,5,4,4: RPE 3.8)
(Wed. 50lb x 6,5,5,4: RPE 3.9)
(Thu. 55lb x 6,5,4,4: RPE 4.7)
(Fri. 55lb x 6,5,4,4: RPE 4.7)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg non-stop swing test. Nasal breathing. 5L/5R (repeat). 200 reps in 5:04: RPE 6.4)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.5)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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):
(Mon. 32,40,40,32,32: RPE 6.4)
(Tue. 32,40,40,32,32: RPE 6.3)
(Wed. 24kg two-hand shadow swings x 20 on the minute x 10: RPE 6.5)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.2)

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):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.6)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.2)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 2

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 180lb x 5,3,2: RPE 4)
(Tue. 190lb x 5,3,2: RPE 4.2)
(Wed. 200lb x 5,3,2: RPE 4.5)
(Thu. 210lb x 5,3,2: RPE 4.8)
(Fri. 220lb x 5,3,2: RPE 5.3)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 45lb x 6,5,5,4: RPE 3.5)
(Tue. 50lb x 6,5,4,4: RPE 4)
(Wed. 50lb x 6,5,5,4: RPE 4)
(Thu. 55lb x 6,5,4,4: RPE 4.7)
(Fri. 55lb x 6,5,5,4: RPE 4.7)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

PTTP Week 1

2-week blocks of "Power to the People" (PTTP) Deadlifts (DL) beginning with body weight and Side-presses (SP) using an empty Olympic bar then 2-week blocks of "Simple and Sinister" (S&S).

Warm-up: GSQ, bridge, & halo.

Deadlift
(Mon. 170lb x 5,3,2: RPE 4)
(Tue. 180lb x 5,3,2: RPE 4.1)
(Wed. 190lb x 5,3,2: RPE 4.2)
(Thu. 200lb x 5,3,2: RPE 4.5)
(Fri. 210lb x 5,3,2: RPE 5)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 40lb x 6,5,5,4: RPE 3.5)
(Tue. 45lb x 6,5,4,4: RPE 3.7)
(Wed. 45lb x 6,5,5,4: RPE 3.7)
(Thu. 50lb x 6,5,4,4: RPE 4)
(Fri. 50lb x 6,5,5,4: RPE 4)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

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

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 non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 6:04.)
v (Thursday RPE 6.1: 32,40,40,32,32)
vi (Friday RPE 6.0: 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 6.0: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Thinking about adding 2-week PTTP blocks.

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

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 6.4: 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 (2t)

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 non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 6:02.)
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.