Saturday, September 12, 2020

PTTP modified (1a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
1: 190lb x 5,4,3,2: RPE 3.9
3: 210lb x 5,4,3,2: RPE 4.9
5: 210lb x 5,4,3,2: RPE 4.9
(Superset with:)
Side-press: (L/R)
1: 45lb x 7,6,5,5: RPE 3.7
3: 50lb x 7,6,5,4: RPE 4.0
5: 50lb x 7,6,5,5: RPE 4.0
(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)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

Saturday, September 5, 2020

Royal Court

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: 4.1

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: 22:40 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)

(Optional) Q&D swings/push-ups x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.