Saturday, January 28, 2023

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.

Saturday, January 21, 2023

PTTP modified (5b)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
 
Deadlift:
1: 270lb x 5,3,2: RPE 7.6
3: 270lb x 5,3,2: RPE 7.6
5: 290lb x 5,3,2: RPE 8.7
(Superset with:)
Side-press: (L/R)
1: 65lb x 6,5,4: RPE 7.6
3: 65lb x 6,5,5: RPE 7.6
5: 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, January 14, 2023

PTTP modified (5a)

Warm-up:
32kg GSQ, hip bridge, & 16kg halo x 5,3,2
(8 minutes)
 
Deadlift:
1: 250lb x 5,3,2: RPE 6.6
3: 270lb x 5,3,2: RPE 7.6
5: 270lb x 5,3,2: RPE 7.6
(Superset with:)
Side-press: (L/R)
1: 60lb x 6,5,5: RPE 6.6
3: 65lb x 6,5,4: RPE 7.6
5: 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)
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, January 7, 2023

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.