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 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:50. 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 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.8
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 13:30. 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)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.
Saturday, August 29, 2020
Saturday, August 22, 2020
S&S 32kg to 40kg (4r)
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 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:30. RPE 6.8
(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 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:35. 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)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.
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 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.5
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:30. RPE 6.8
(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 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 5.9
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:35. 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)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.
Saturday, August 15, 2020
S&S 32kg to 40kg (4q)
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 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:55. 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 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.0
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:20. 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)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.
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 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.6
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 6 breaths. Time 7:55. 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 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.0
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 10 breaths. Time 12:20. 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)
(Optional) Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.
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