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. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.4)
Time 9:35.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.4)
Time 18:00.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, June 24, 2017
Saturday, June 17, 2017
S&S 32kg to 40kg (2e)
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.5)
Time 9:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.5)
Time 9:05.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, June 10, 2017
S&S 32kg to 40kg (2d)
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.6)
Time 9:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.6)
Time 9:25.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 17:20.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, June 3, 2017
S&S 32kg to 40kg (2c)
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.6)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.7)
Time 9:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 16:15.
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. 32,40,40,32,32: Rest 10 breaths. RPE 6.6)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.5)
(Sat. 32,40,40,32,32: Rest 9 breaths. RPE 6.7)
Time 9:10.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.5)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Sat. 32,40,40,32,32: Rest 13 breaths. RPE 6.5)
Time 16:15.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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