Isometric 1

Warm-up:

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

 

Isometric hold x 2 on low, medium, & high positions  (6sec/RPE 8-9)

Monday & Friday:

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

 

Wednesday:

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

 

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.

 

S&S 24kg to 32kg (1b)

Warm-up:

32kg 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. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.8

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.2

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 7 breaths. Time 8:45. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.7
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 11 breaths. Time 15:50. RPE 5.9

Finisher & Cool-down:
40kg+32kg 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 24kg to 32kg (1a)

Warm-up:

32kg 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. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.8

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.2

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 7 breaths. Time 8:50. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.7
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 11 breaths. Time 14:40. RPE 6.1

Finisher & Cool-down:
40kg+32kg 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.