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)

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)

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)