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 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 8 breaths. RPE 6.4)
Time 8:30.
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 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 12 breaths. RPE 6.0)
Time 13:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 26, 2016
Saturday, November 19, 2016
S&S 32kg to 40kg (1ee)
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 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 10:05.
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 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
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 5.9)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 10:05.
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 5.9)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 12, 2016
S&S 32kg to 40kg (1dd)
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 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 9:55.
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 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 17:05.
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 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 5.9)
Time 9:55.
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 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 17:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, November 5, 2016
S&S 32kg to 40kg (1cc)
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 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:15.
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 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:45.
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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 9 breaths. RPE 6.0)
Time 9:15.
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 6.0)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
(Sat. 32,40,32,32,32: Rest 13 breaths. RPE 5.9)
Time 16:45.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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