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 snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.

 

PTTP modified (4c)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 250lb x 5,4,3,2: RPE 6.9
5: 250lb x 5,4,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,5: RPE 5.4
3: 60lb x 7,6,5,4: RPE 6.9
5: 60lb x 7,6,5,5: RPE 6.9
(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.

 

PTTP modified (4b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 250lb x 5,4,3,2: RPE 7.0
5: 250lb x 5,4,3,2: RPE 7.0
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,5: RPE 5.4
3: 60lb x 7,6,5,4: RPE 7.0
5: 60lb x 7,6,5,5: RPE 7.0
(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.

 

PTTP modified (4a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 230lb x 5,4,3,2: RPE 5.3
5: 250lb x 5,4,3,2: RPE 7.0
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,4: RPE 5.4
3: 55lb x 7,6,5,5: RPE 5.3
5: 60lb x 7,6,5,4: RPE 7.0
(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.