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.