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 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 2.

PTTP Bear Cub modified (2b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 260lb x 5,3,2,1: RPE 5.6

3: 250lb x 5,4,3,2: RPE 5.7

5: 240lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,6,5,5: RPE 5.7

3: 60lb x 6,6,5,5: RPE 5.6

5: 55lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 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 Bear Cub modified (2a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 250lb x 5,3,2,1: RPE 5.4

3: 240lb x 5,4,3,2: RPE 5.6

5: 230lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,5,5,4: RPE 5.6

3: 55lb x 6,6,5,5: RPE 5.7

5: 50lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 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.