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.