Royal Court

Q&D swings/push-ups x 3 Series and
PTTP x 50% volume 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: 20:20 min. RPE: 4.2

Day 3:
Hindu Push-up x 13
Hindu Squat x 40
Back Bridge x :26s hold
x3 (Rest 20 breaths between movements)
Time: 21:20 min. RPE: 5.1

Day 5:
Hindu Push-up x 16
Hindu Squat x 48
Back Bridge x :32s hold
x3 (Rest 20 breaths between movements)
Time: 22:40 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)

S&S 32kg to 40kg (4p)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume 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 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:45. RPE 6.7

(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 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.7
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 13:50. 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)

S&S 32kg to 40kg (4o)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume 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 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:55. 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 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 17:10. 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)

S&S 32kg to 40kg (4n)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume 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 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:40. 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: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 14:00. 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)