Isometric 2

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~8-9:

Monday on Low & Friday on High positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Wednesday on Medium positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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.

 

Isometric 1

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~8-9:

Monday on Low & Friday on High positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Wednesday on Medium positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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 (1f)

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.3

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

Rest 5 breaths. Time 7:40. RPE 6.1

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 9 breaths. Time 14:15. RPE 6.0

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 ~40% volume on days 2, 4, & 6.

 

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

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4

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

Rest 6 breaths. Time 9:40. RPE 6.0

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 10 breaths. Time 18:35. RPE 5.8

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 ~40% volume on days 2, 4, & 6.