Saturday, January 13, 2018

S&S 32kg to 40kg (2ii)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.3)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:10.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.3)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 10:50.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Saturday, January 6, 2018

S&S 32kg to 40kg (2hh)

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L&R x 5 + 32kg x 15L&R. RPE 6.3)
2. (32kg x 10L&R x 5 + 40kg x 10L&R. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 5 breaths. RPE 6.4)
Time 6:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R,3L,3R. RPE 6.3)
2. (32kg x 2L,2R,3L,3R,2L,2R. RPE 6.4)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 9 breaths. RPE 6.3)
Time 11:15.

Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)