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.