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 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 5.9)
Average time 10:20.
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 6.0)
(Sat. 32,40,32,32,32: Rest 14 breaths. RPE 5.9)
Average time 17:40.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 24, 2016
Saturday, September 17, 2016
S&S 32kg to 40kg (1v)
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 6.0)
(Sat. 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):
(Tue. 32,40,32,32,32: Rest 14 breaths. RPE 6.0)
(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 18:15.
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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(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 10:20.
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 6.0)
(Sat. 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.
Saturday, September 10, 2016
S&S 32kg to 40kg (1u)
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 6.0)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
Average time 10:40.
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 6.0)
(Sat. 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):
(Tue. 32,40,32,32,32: Rest 10 breaths. RPE 6.0)
(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 10:40.
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 6.0)
(Sat. 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.
Saturday, September 3, 2016
S&S 32kg to 40kg (1t)
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 10:25.
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 18:25.
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 10:25.
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 18:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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