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)

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)

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)