Q&D snatch protocol x 4 Series and
TGU 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: 21:20 min. RPE: 4.1
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: 22:35 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)
Saturday, July 25, 2020
Saturday, July 18, 2020
PTTP modified (8c)
Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.7
Day 3: 270lb x 5,4,3,2: RPE 8.0
Day 5: 270lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.8
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.7
Day 3: 270lb x 5,4,3,2: RPE 8.0
Day 5: 270lb x 5,4,3,2: RPE 8.0
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.8
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 11, 2020
PTTP modified (8b)
Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 270lb x 5,4,3,2: RPE 8.1
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.9
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 270lb x 5,4,3,2: RPE 8.1
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,5: RPE 6.9
Day 3: 65lb x 7,6,5,4: RPE 8.2
Day 5: 65lb x 7,6,5,5: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 4, 2020
PTTP modified (8a)
Q&D swings/push-ups x 3 Series and
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 250lb x 5,4,3,2: RPE 6.8
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,4: RPE 6.8
Day 3: 60lb x 7,6,5,5: RPE 6.9
Day 5: 65lb x 7,6,5,4: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
TGUs x 50% volume on days 2, 4, & 6.
Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
Deadlift:
Day 1: 250lb x 5,4,3,2: RPE 6.8
Day 3: 250lb x 5,4,3,2: RPE 6.8
Day 5: 270lb x 5,4,3,2: RPE 8.1
(Superset with:)
Side-press: (L/R)
Day 1: 60lb x 7,6,5,4: RPE 6.8
Day 3: 60lb x 7,6,5,5: RPE 6.9
Day 5: 65lb x 7,6,5,4: RPE 8.2
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)
Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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