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.

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.

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%.

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%.

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.