Isometric 1

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.

(8 minutes)

 

Isometric: 6 second-rep x 6 sets with 1 min rests (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 (2h)

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 4 breaths. Time 6:15. 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 8 breaths. Time 11:30. RPE 5.9

 

Finisher & Cool-down:

48kg+32kg farmer 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 PTTP x 40% volume.

S&S 24kg to 32kg (2g)

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 4.5

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 5 breaths. Time 7:30. 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 9 breaths. Time 13:05. RPE 5.9

 

Finisher & Cool-down:

48kg+32kg farmer 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 PTTP x 40% volume.

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

 

Mon, Wed, & Fri:

Hindu Push-up x 5

Hindu Squat x 5

Back Bridge x 5sec hold

x 5 (Rest 5 breaths between movements)

(7 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.