Saturday, September 11, 2021

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.