Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.
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 6 breaths. RPE 6.5)
Time 7:15.
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 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.3)
Time 13:30.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, March 25, 2017
Saturday, March 18, 2017
S&S 32kg to 40kg (1ss)
Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.
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 6 breaths. RPE 6.7)
Time 7:05.
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 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
Time 14:00.
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 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.7)
Time 7:05.
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 5.8)
(Thu. 32,40,32,32,32: Rest 14 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 10 breaths. RPE 6.4)
Time 14:00.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, March 11, 2017
S&S 32kg to 40kg (1rr)
Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.
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 6 breaths. RPE 6.8)
Time 6:50.
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 10 breaths. RPE 6.5)
Time 13:05.
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 5.8)
(Thu. 32,40,32,32,32: Rest 10 breaths. RPE 5.8)
(Sat. 32,40,32,32,32: Rest 6 breaths. RPE 6.8)
Time 6:50.
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 10 breaths. RPE 6.5)
Time 13:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, March 4, 2017
S&S 32kg to 40kg (1qq)
Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.
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 5.8)
(Sat. 32,40,32,32,32: Rest 7 breaths. RPE 6.3)
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 14:25.
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 5.9)
(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 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 14:25.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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