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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:45.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:55.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 27, 2016
Saturday, August 20, 2016
S&S 32kg to 40kg (1r)
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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, August 12, 2016
S&S 32kg to 40kg (1q)
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. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 18:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, August 5, 2016
S&S 32kg to 40kg (1p)
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. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 10 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:20.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Wed. 32,40,32,32,32: Rest 14 breaths. RPE 6.1)
(Fri. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
Average time 17:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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