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)
Saturday, June 29, 2019
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)
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