Saturday, August 11, 2018

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

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 14L+14R x 4 + 32kg x 14L+14R, x 2) RPE 6.4
2. (32kg x 9L+9R x 4 + 40kg x 9L+9R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg) Rest 8 breaths. RPE 6.3
Time 8:35.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 2L,2R) RPE 6.3
2. (32kg x 2L,1R,2L,2R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:35.

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

Saturday, August 4, 2018

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

Warm-up:
32kg 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 13L+13R x 4 + 32kg x 13L+13R, x 2) RPE 6.4
2. (32kg x 8L+8R x 4 + 40kg x 8L+8R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:20.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,2L,2R + 32kg x 2L,2R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:20.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)