Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 8 breaths. Time 9:45. RPE 6.3
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.4
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 12 breaths. Time 16:40. RPE 6.2
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, December 28, 2019
Saturday, December 21, 2019
S&S 32kg to 40kg (4f)
Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 10L,10R x 4) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 9:35. RPE 6.4
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 18:00. RPE 6.3
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 10L,10R x 4) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 9:35. RPE 6.4
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 18:00. RPE 6.3
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, December 14, 2019
Royal Court (4a)
Rolling a die for Q&D and then DL singles x 3 on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 22:30 min. RPE: 4.4
Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 23:25 min. RPE: 5.3
Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 23:15 min. RPE: 5.8
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 22:30 min. RPE: 4.4
Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 23:25 min. RPE: 5.3
Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 23:15 min. RPE: 5.8
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, December 7, 2019
Royal Court (3c)
Rolling a die for Q&D and then DL singles x 3 on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 20 breaths between movements)
Time: 20:35 min. RPE: 4.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 40
Back Bridge x :28s hold
x3 (Rest 20 breaths between movements)
Time: 21:40 min. RPE: 5.5
Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:10 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 20 breaths between movements)
Time: 20:35 min. RPE: 4.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 40
Back Bridge x :28s hold
x3 (Rest 20 breaths between movements)
Time: 21:40 min. RPE: 5.5
Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:10 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 30, 2019
PTTP modified (4c)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 230lb x 5,3,2,1: RPE 5.4
Day 3: 230lb x 5,3,2,1: RPE 5.4
Day 5: 250lb x 5,3,2,1: RPE 6.4
(Superset with:)
Side-press: (L/R)
Day 1: 55lb x 7,6,5,4: RPE 5.0
Day 3: 55lb x 7,6,5,5: RPE 4.9
Day 5: 60lb x 7,6,5,4: RPE 7.2
(Rest 3 minutes after BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 23, 2019
PTTP modified (4b)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 2l0lb x 5,3,2,1: RPE 4.7
Day 3: 230lb x 5,3,2,1: RPE 5.5
Day 5: 230lb x 5,3,2,1: RPE 5.5
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,5: RPE 3.8
Day 3: 55lb x 7,6,5,4: RPE 5.0
Day 5: 55lb x 7,6,5,5: RPE 5.0
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 2l0lb x 5,3,2,1: RPE 4.7
Day 3: 230lb x 5,3,2,1: RPE 5.5
Day 5: 230lb x 5,3,2,1: RPE 5.5
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,5: RPE 3.8
Day 3: 55lb x 7,6,5,4: RPE 5.0
Day 5: 55lb x 7,6,5,5: RPE 5.0
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 16, 2019
S&S 32kg to 40kg (4e)
Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 11:20. RPE 6.3
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:55. RPE 6.4
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 11:20. RPE 6.3
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.8
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:55. RPE 6.4
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 9, 2019
S&S 32kg to 40kg (4d)
Q&D snatch protocol and DL singles x 3 on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.6
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 10:30. RPE 6.4
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.9
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:20. RPE 6.5
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (40kg: 10T x 10) RPE 5.6
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. Time 10:30. RPE 6.4
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 2L,2R, 48kg: Roll-press 1L,1R) RPE 5.9
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R, 48kg: Roll-press 1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. Time 19:20. RPE 6.5
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 2, 2019
Royal Court (3b)
Rolling a die for Q&D and then DL singles x 3 on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4
Day 3:
Hindu Push-up x 15
Hindu Squat x 45
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 25:10 min. RPE: 5.3
Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:05 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4
Day 3:
Hindu Push-up x 15
Hindu Squat x 45
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 25:10 min. RPE: 5.3
Day 5:
Hindu Push-up x 17
Hindu Squat x 50
Back Bridge x :34s hold
x3 (Rest 20 breaths between movements)
Time: 23:05 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, October 26, 2019
Royal Court (3a)
Rolling a die for Q&D on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 5.5
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.7
Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 6.2
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 5.5
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.7
Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 13:15 min. RPE: 6.2
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, October 19, 2019
PTTP modified (4a)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 2l0lb x 5,3,2,1: RPE 4.7
Day 3: 230lb x 5,3,2,1: RPE 5.6
Day 5: 230lb x 5,3,2,1: RPE 5.5
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,5: RPE 3.8
Day 3: 55lb x 7,6,5,4: RPE 4.9
Day 5: 55lb x 7,6,5,5: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 2l0lb x 5,3,2,1: RPE 4.7
Day 3: 230lb x 5,3,2,1: RPE 5.6
Day 5: 230lb x 5,3,2,1: RPE 5.5
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,5: RPE 3.8
Day 3: 55lb x 7,6,5,4: RPE 4.9
Day 5: 55lb x 7,6,5,5: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, October 12, 2019
PTTP modified (3c)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.8
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 3.9
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.8
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 3.9
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 4.9
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, October 5, 2019
S&S 32kg to 40kg (4c)
"Q&D" snatch protocol on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. RPE 6.4
Time 9:35.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. RPE 6.5
Time 16:25.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.7
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 8 breaths. RPE 6.4
Time 9:35.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.2
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 12 breaths. RPE 6.5
Time 16:25.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, September 28, 2019
S&S 32kg to 40kg (4b)
"Q&D" snatch protocol on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.2
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.3
Time 17:15.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.2
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.3
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.3
Time 17:15.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, September 21, 2019
Royal Court (2c)
Rolling a die for Q&D on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:45 min. RPE: 5.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.6
Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 12:35 min. RPE: 6.1
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:45 min. RPE: 5.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.6
Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :31s hold
x3 (Rest 10 breaths between movements)
Time: 12:35 min. RPE: 6.1
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, September 14, 2019
Royal Court (2b)
Rolling a die for Q&D on days 2, 4, & 6.
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 12:55 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.5
Day 5:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:50 min. RPE: 5.8
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 12:55 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.5
Day 5:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:50 min. RPE: 5.8
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, September 7, 2019
PTTP modified (3b)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.9
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 4.0
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 5.0
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 210lb x 5,3,2,1: RPE 4.9
Day 3: 210lb x 5,3,2,1: RPE 4.8
Day 5: 230lb x 5,3,2,1: RPE 5.6
(Superset with:)
Side-press: (L/R)
Day 1: 50lb x 7,6,5,4: RPE 4.0
Day 3: 50lb x 7,6,5,5: RPE 3.9
Day 5: 55lb x 7,6,5,4: RPE 5.0
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, August 31, 2019
PTTP modified (3a)
Q&D 24kg one-handed or 32kg two-handed swings & push-ups on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.0
Day 3: 210lb x 5,3,2: RPE 5.0
Day 5: 210lb x 5,3,2,1: RPE 5.0
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 7,6,5,5: RPE 3.8
Day 3: 50lb x 7,6,5,4: RPE 4.0
Day 5: 50lb x 7,6,5,5: RPE 4.1
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.0
Day 3: 210lb x 5,3,2: RPE 5.0
Day 5: 210lb x 5,3,2,1: RPE 5.0
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 7,6,5,5: RPE 3.8
Day 3: 50lb x 7,6,5,4: RPE 4.0
Day 5: 50lb x 7,6,5,5: RPE 4.1
(Rest 3 minutes with BW pull-up x 5,4,3,2 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, August 24, 2019
S&S 32kg to 40kg (4a)
"Q&D" snatch protocol on days 2, 4, & 6.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.4
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.5
Time 15:55.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & 24kg renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.4
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R,10L,10R)
Rest 9 breaths. RPE 6.4
Time 10:05.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.6
3. (32kg: 2L,2R, 40kg: 2L,2R,1L,1R) RPE 6.5
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R,1L,1R)
Rest 13 breaths. RPE 6.5
Time 15:55.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, August 17, 2019
S&S 32kg to 40kg (3ddd)
A variation of Pavel's The Quick and the Dead, referenced as "Q&D", will be incorporated on days (2, 4, & 6). Even with a minimal warm-up and no finisher/cool-down, the low volume two-series version is very refreshing and has a tonic effect afterward. My plan is to use 20kg snatches on S&S weeks, 24kg one-handed or 32kg two-handed swings & push-ups on PTTP weeks, and roll a die for Royal Court weeks.
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 4 breaths. One breath between the last two sets. RPE 6.8
Time 5:00.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.7
3. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 8 breaths. RPE 6.6
Time 9:05.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 10 breaths between sets on days 1 & 3.
1. (24kg: 8L,8R x 3, 32kg: 6L,6R x 3, 40kg: 4L,4R x 3) RPE 5.5
3. (32kg: 10L,10R x 2, 40kg: 8L,8R x 2, 48kg: 6L,6R x 2) RPE 5.8
5. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 4 breaths. One breath between the last two sets. RPE 6.8
Time 5:00.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 3.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.7
3. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 8 breaths. RPE 6.6
Time 9:05.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, August 10, 2019
Royal Court (2a)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 13:05 min. RPE: 5.2
Day 2:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:45 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 13:05 min. RPE: 5.2
Day 2:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.4
Day 3:
Hindu Push-up x 14
Hindu Squat x 42
Back Bridge x :29s hold
x3 (Rest 10 breaths between movements)
Time: 12:45 min. RPE: 5.6
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, August 3, 2019
Royal Court (1c)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.0
Day 2:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 11:15 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:30 min. RPE: 5.0
Day 2:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 13:00 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 11:15 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 27, 2019
PTTP modified (2c)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 210lb x 5,3,2: RPE 5.0
Day 3: 210lb x 5,3,2: RPE 5.0
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,4: RPE 3.5
Day 2: 50lb x 6,5,4,3: RPE 3.8
Day 3: 50lb x 7,6,5,4: RPE 4.4
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
24kg+24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 210lb x 5,3,2: RPE 5.0
Day 3: 210lb x 5,3,2: RPE 5.0
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,4: RPE 3.5
Day 2: 50lb x 6,5,4,3: RPE 3.8
Day 3: 50lb x 7,6,5,4: RPE 4.4
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
24kg+24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 20, 2019
PTTP modified (2b)
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 210lb x 5,3,2: RPE 5.2
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,3: RPE 3.6
Day 2: 45lb x 6,5,4,4: RPE 3.6
Day 3: 50lb x 6,5,4,3: RPE 4.0
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
24kg+24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 210lb x 5,3,2: RPE 5.2
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,3: RPE 3.6
Day 2: 45lb x 6,5,4,4: RPE 3.6
Day 3: 50lb x 6,5,4,3: RPE 4.0
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
24kg+24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 13, 2019
S&S 32kg to 40kg (3ccc)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths between sets on days 1 & 2.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.6
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.2
Time 6:40.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 2.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.3
Time 10:50.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths between sets on days 1 & 2.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.6
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.2
Time 6:40.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths between sets on days 1 & 2.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.3
Time 10:50.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 6, 2019
S&S 32kg to 40kg (3bbb)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.6
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.4
Time 6:20.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.4
Time 10:40.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.6
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.4
Time 6:20.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.4
Time 10:40.
Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, June 29, 2019
Royal Court (1b)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:00 min. RPE: 5.0
Day 2:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 12:10 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:00 min. RPE: 5.0
Day 2:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 12:10 min. RPE: 5.2
Day 3:
Hindu Push-up x 13
Hindu Squat x 39
Back Bridge x :26s hold
x3 (Rest 10 breaths between movements)
Time: 12:40 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, June 22, 2019
Royal Court (1a)
Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 10 breaths between movements)
Time: 11:40 min. RPE: 5.0
Day 2:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:00 min. RPE: 5.2
Day 3:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 11:30 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Day 1:
Hindu Push-up x 10
Hindu Squat x 30
Back Bridge x :20s hold
x3 (Rest 10 breaths between movements)
Time: 11:40 min. RPE: 5.0
Day 2:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 10 breaths between movements)
Time: 12:00 min. RPE: 5.2
Day 3:
Hindu Push-up x 12
Hindu Squat x 36
Back Bridge x :24s hold
x3 (Rest 10 breaths between movements)
Time: 11:30 min. RPE: 5.4
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, June 15, 2019
PTTP modified (2a)
Warm-up:
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 210lb x 5,3,2: RPE 5.2
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,3: RPE 3.6
Day 2: 45lb x 6,5,4,4: RPE 3.6
Day 3: 50lb x 6,5,4,3: RPE 4.1
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 190lb x 5,3,2: RPE 4.1
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 210lb x 5,3,2: RPE 5.2
(Superset with:)
Side-press: (L/R)
Day 1: 45lb x 6,5,4,3: RPE 3.6
Day 2: 45lb x 6,5,4,4: RPE 3.6
Day 3: 50lb x 6,5,4,3: RPE 4.1
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, June 8, 2019
PTTP modified (1c)
Warm-up:
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 190lb x 5,3,2: RPE 4.1
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,4: RPE 3.5
Day 2: 45lb x 6,5,4,3: RPE 3.6
Day 3: 45lb x 6,5,4,4: RPE 3.6
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 190lb x 5,3,2: RPE 4.1
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,4: RPE 3.5
Day 2: 45lb x 6,5,4,3: RPE 3.6
Day 3: 45lb x 6,5,4,4: RPE 3.6
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, June 1, 2019
S&S 32kg to 40kg (3aaa)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.7
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.2
Time 6:55.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.3
Time 11:10.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.7
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 5.9
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.2
Time 6:55.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.3
Time 11:10.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, May 25, 2019
S&S 32kg to 40kg (3z z)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.8
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 6.0
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.5
Time 6:15.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.5
Time 10:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 10L+10R x 2, 32kg: 7L+8R x 2, 40kg: 5L+5R x 2) RPE 5.8
2. (32kg: 10L+10R x 2, 40kg: 8L+7R x 2, 48kg: 5L+5R x 2) RPE 6.0
3. (32kg: 10L,10R, 40kg: 10L,10R,10L,10R,10L,10R, 32kg: 10L,10R:)
Rest 5 breaths. RPE 6.5
Time 6:15.
(Rest 1 minute)
TGU x 3 Days: Rest 15 breaths on days 1 & 2 between sets.
1. (24kg: 3L,3R, 32kg: 2L,2R x 2) RPE 5.9
2. (32kg: 2L,2R, 40kg: 1L,1R x 2) RPE 6.0
3. (32kg: 1L,1R, 40kg: 1L,1R,1L,1R,1L,1R, 32kg: 1L,1R)
Rest 9 breaths. RPE 6.5
Time 10:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, May 18, 2019
PTTP modified (1b)
Warm-up:
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 190lb x 5,3,2: RPE 4.1
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,4: RPE 3.5
Day 2: 45lb x 6,5,4,3: RPE 3.6
Day 3: 45lb x 6,5,4,4: RPE 3.6
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 190lb x 5,3,2: RPE 4.1
Day 3: 190lb x 5,3,2: RPE 4.1
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,4: RPE 3.5
Day 2: 45lb x 6,5,4,3: RPE 3.6
Day 3: 45lb x 6,5,4,4: RPE 3.6
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, May 11, 2019
PTTP modified (1a)
Warm-up:
40kg GSQ, hip bridge, & 16kg halo.
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 170lb x 5,3,2: RPE 4
Day 3: 190lb x 5,3,2: RPE 4.4
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,3: RPE 3.8
Day 2: 40lb x 6,5,4,4: RPE 3.8
Day 3: 45lb x 6,5,4,3: RPE 4.2
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, & 16kg halo.
(8 minutes)
Deadlift:
Day 1: 170lb x 5,3,2: RPE 4
Day 2: 170lb x 5,3,2: RPE 4
Day 3: 190lb x 5,3,2: RPE 4.4
(Superset with:)
Side-press: (L/R)
Day 1: 40lb x 6,5,4,3: RPE 3.8
Day 2: 40lb x 6,5,4,4: RPE 3.8
Day 3: 45lb x 6,5,4,3: RPE 4.2
(Rest 3 minutes with BW pull-up x 5,3,2 between sets)
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 20, 2019
S&S 32kg to 40kg (3y y)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.3
Time 6:40.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.3
Time 6:40.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 13, 2019
S&S 32kg to 40kg (3x x)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.3
Time 7:05.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 12:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.3
Time 7:05.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 12:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 6, 2019
S&S 32kg to 40kg (3w w)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.4
Time 7:05.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
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)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.4
Time 7:05.
(Rest 1 minute)
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
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)
Saturday, March 30, 2019
S&S 32kg to 40kg (3v v)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.5
Time 7:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.5
Time 7:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 23, 2019
S&S 32kg to 40kg (3uu)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.6
Time 6:45.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.6
Time 6:45.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 11:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 16, 2019
S&S 32kg to 40kg (3tt)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.7
Time 6:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 10:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.7
Time 6:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 10:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 9, 2019
S&S 32kg to 40kg (3ss)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.7
Time 6:55.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 12:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.7
Time 6:55.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.5
Time 12:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 2, 2019
S&S 32kg to 40kg (3rr)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.8
Time 6:25.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.6
Time 9:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 5 breaths. RPE 6.8
Time 6:25.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.6
Time 9:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, February 23, 2019
S&S 32kg to 40kg (3qq)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.3
Time 7:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:15.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.3
Time 7:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:15.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, February 16, 2019
S&S 32kg to 40kg (3pp)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.3
Time 7:35.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.3
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.3
Time 7:35.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, February 9, 2019
S&S 32kg to 40kg (3oo)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:25.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:25.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, February 2, 2019
S&S 32kg to 40kg (3nn)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:10.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:10.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, January 26, 2019
S&S 32kg to 40kg (3mm)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:20.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:35.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 7:20.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 12:35.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, January 19, 2019
S&S 32kg to 40kg (3ll)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 8:00.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 13:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.4
Time 8:00.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 13:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, January 12, 2019
S&S 32kg to 40kg (3kk)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.5
Time 8:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 14:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.5
Time 8:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 14:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, January 5, 2019
S&S 32kg to 40kg (3jj)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.6
Time 8:15.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 13:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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 3 + 32kg x 15L+15R, x 3) RPE 6.4
2. (32kg x 10L+10R x 3 + 40kg x 10L+10R x 3) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 6 breaths. RPE 6.6
Time 8:15.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,4L,4R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,3L,3R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 10 breaths. RPE 6.3
Time 13:25.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Subscribe to:
Posts (Atom)