Saturday, April 21, 2018

S&S 32kg to 40kg (3k)

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+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:05.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:55.

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

Saturday, April 14, 2018

S&S 32kg to 40kg (3j)

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+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:10.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 15:20.

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