Saturday, June 12, 2021

Isometric 1

 
Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
 
Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)
Monday:
Bent-over Row x 2, 2, 2
Zercher Squat x 2, 2, 2
Bicep Curl x 2, 2, 2
Overhead Press x 2, 2, 2
Pull-up x 2, 2, 2
 
Wednesday:
Deadlift x 2, 2, 2
Reverse Curl x 2, 2, 2
Upright Row x 2, 2, 2
Overhead Press x 2, 2, 2
Dip x 2, 2, 2
 
Friday:
Bent-over Row x 2, 2, 2
Zercher Squat x 2, 2, 2
Bicep Curl x 2, 2, 2
Overhead Press x 2, 2, 2
Pull-up x 2, 2, 2
 
Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

Saturday, June 5, 2021

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

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & chin-up 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 8:30. RPE 6.6

(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 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 13:45. 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.