Saturday, June 25, 2022

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~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)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 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 18, 2022

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~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)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 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 11, 2022

S&S 24kg to 32kg (2d)

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
(10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 5, 32kg: 10T x 3) RPE 4.6
Wed: (24kg: 10L,10R x 4, 32kg: 10L,10R x 2) RPE 5.6
Fri: (24kg: 10L,10R x 3, 32kg: 10L,10R x 2)
Rest 6 breaths. Time 8:30. RPE 6.2
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 2, 32kg: 1L,1R x 2) RPE 4.5
Wed: (24kg: 1L,1R x 4, 32kg: 1L,1R x 2) RPE 5.4
Fri: (24kg: 1L,1R x 3, 32kg: 1L,1R x 2)
Rest 10 breaths. Time 13:50. RPE 5.8
 
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days) 
Q&D snatch protocol x 2 Series and PTTP x 40% volume.

Saturday, June 4, 2022

S&S 24kg to 32kg (2c)

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
(10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 5, 32kg: 10T x 3) RPE 4.7
Wed: (24kg: 10L,10R x 4, 32kg: 10L,10R x 2) RPE 5.6
Fri: (24kg: 10L,10R x 3, 32kg: 10L,10R x 2)
Rest 7 breaths. Time 10:10. RPE 6.1
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 2, 32kg: 1L,1R x 2) RPE 4.5
Wed: (24kg: 1L,1R x 4, 32kg: 1L,1R x 2) RPE 5.4
Fri: (24kg: 1L,1R x 3, 32kg: 1L,1R x 2)
Rest 11 breaths. Time 18:00. RPE 5.8
 
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days) 
Q&D snatch protocol x 2 Series and PTTP x 40% volume.

Saturday, May 28, 2022

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 5sec hold
x 5 (Rest 5 breaths between movements)
(10 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D snatch protocol x 2 Series and TGU x 40% volume.

Saturday, May 14, 2022

PTTP modified (6b)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Mon: 270lb x 5,3,2: RPE 7.5
Wed: 270lb x 5,3,2: RPE 7.5
Fri: 290lb x 5,3,2: RPE 8.8
(Superset with:)
Side-press: (L/R)
Mon: 65lb x 6,5,4: RPE 7.4
Wed: 65lb x 6,5,5: RPE 7.5
Fri: 70lb x 6,5,4: RPE 8.7
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)
 
Finisher & Cool-down:
32kg racked carry. (:30/:30 sec
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes) 
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, May 7, 2022

PTTP modified (6a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2 
(8 minutes)

Deadlift:
Mon: 250lb x 5,3,2: RPE 6.4
Wed: 270lb x 5,3,2: RPE 7.6
Fri: 270lb x 5,3,2: RPE 7.5
(Superset with:)
Side-press: (L/R)
Mon: 60lb x 6,5,5: RPE 6.3
Wed: 65lb x 6,5,4: RPE 7.4
Fri: 65lb x 6,5,5: RPE 7.5
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)
 
Finisher & Cool-down: 
32kg racked carry. (:30/:30 sec)
OS-Big 5. (5 minutes) 
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Saturday, April 30, 2022

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~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)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 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, April 23, 2022

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric: 6 second-rep x 6 sets (RPE ~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)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 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, April 16, 2022

S&S 24kg to 32kg (2b)

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 5, 32kg: 10T x 3) RPE 4.6
Wed: (24kg: 10L,10R x 4, 32kg: 10L,10R x 2) RPE 5.6
Fri: (24kg: 10L,10R x 3, 32kg: 10L,10R x 2)
Rest 7 breaths. Time 8:35. RPE 6.3
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 2, 32kg: 1L,1R x 2) RPE 4.5
Wed: (24kg: 1L,1R x 4, 32kg: 1L,1R x 2) RPE 5.4
Fri: (24kg: 1L,1R x 3, 32kg: 1L,1R x 2)
Rest 11 breaths. Time 17:50. RPE 5.9
 
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days) 
Q&D snatch protocol x 2 Series and PTTP x ~40%.

Saturday, April 9, 2022

S&S 24kg to 32kg (2a)

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
(10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 5, 32kg: 10T x 3) RPE 4.7
Wed: (24kg: 10L,10R x 4, 32kg: 10L,10R x 2) RPE 5.6
Fri: (24kg: 10L,10R x 3, 32kg: 10L,10R x 2)
Rest 8 breaths. Time 10:20. RPE 6.1
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 2, 32kg: 1L,1R x 2) RPE 4.7
Wed: (24kg: 1L,1R x 4, 32kg: 1L,1R x 2) RPE 5.4
Fri: (24kg: 1L,1R x 3, 32kg: 1L,1R x 2)
Rest 12 breaths. Time 20:00. RPE 5.8
 
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
 
(Optional on alternate days)
Q&D snatch protocol x 2 Series and PTTP x ~40%.

Saturday, April 2, 2022

PTTP modified (5b)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)

Deadlift:
Mon: 250lb x 5,3,2: RPE 6.4
Wed: 270lb x 5,3,2: RPE 7.7
Fri: 270lb x 5,3,2: RPE 7.7
(Superset with:)
Side-press: (L/R)
Mon: 60lb x 6,5,5: RPE 6.3
Wed: 65lb x 6,5,4: RPE 7.6
Fri: 65lb x 6,5,5: RPE 7.6
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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 ~40% volume on alternate days.

Saturday, March 26, 2022

PTTP modified (5a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
Mon: 250lb x 5,3,2: RPE 6.5
Wed: 250lb x 5,3,2: RPE 6.5
Fri: 270lb x 5,3,2: RPE 7.7
(Superset with:)
Side-press: (L/R)
Mon: 60lb x 6,5,4: RPE 6.4
Wed: 60lb x 6,5,5: RPE 6.4
Fri: 65lb x 6,5,4: RPE 7.6
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
32kg racked carry. (30sec/30sec) 
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 ~40% volume on alternate days.

Saturday, March 19, 2022

Isometric 2

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric hold x 6 secs x 6 reps at RPE ~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.

Saturday, March 12, 2022

Isometric 1

Warm-up:
24kg GSQ, hip bridge, & 16kg halo x 5,3,2.
(8 minutes)
 
Isometric hold x 6 secs x 6 reps at RPE ~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.

Saturday, March 5, 2022

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

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6
Wed: (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4
Fri: (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 3 breaths. Time 4:50. RPE 8.5
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
Wed: (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
Fri: (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 7 breaths. Time 9:25. RPE 7.0
 
Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
 
OS-Big 5. (5 minutes) 
(Optional on alternate days) 
Q&D snatch protocol x 2 Series and PTTP x ~40%.

Saturday, February 26, 2022

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

Warm-up: 
32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.
 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.
Mon: (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6
Wed: (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4
Fri: (24kg: 10L,10R x 4, 32kg: 10L,10R)
Rest 4 breaths. Time 6:00. RPE 6.3

(Rest 1 minute)

TGU: Rest 12 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
Wed: (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
Fri: (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 8 breaths. Time 11:10. RPE 6.0

Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days) 
Q&D snatch protocol x 2 Series and PTTP x ~40%.