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)

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)

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)

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)