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.