Saturday, January 14, 2017

S&S 32kg to 40kg (1mm)

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 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.3)
Time 8:00.

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 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 13:30.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Saturday, January 7, 2017

S&S 32kg to 40kg (1ll)

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 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.

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 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)

(Sat. 32,40,32,32,32: Rest 11 breaths. RPE 6.1)
Time 12:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.