Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 minutes)

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

 

S&S 32kg to 40kg (1c)

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. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 5 breaths. Time 7:20. RPE 6.8

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 13:35. 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 ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1b)

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. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 6 breaths. Time 8:20. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
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)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1a)

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. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 4 breaths. Time 5:50. RPE 7.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 8 breaths. Time 10:20. RPE 7.1

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 ~33% volume on days 2, 4, & 6.