Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 7:40.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 26, 2017
Saturday, August 19, 2017
S&S 32kg to 40kg (2n)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 12, 2017
S&S 32kg to 40kg (2m)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 5, 2017
S&S 32kg to 40kg (2l)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Subscribe to:
Posts (Atom)