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.

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.

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.

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%.