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.

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.

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.