Saturday, September 30, 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.

Saturday, September 23, 2023

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.

Saturday, September 16, 2023

S&S 24kg to 32kg (3j)

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 2, 32kg: 10T x 6) RPE 4.7
Wed: (24kg: 10L,10R x 3, 32kg: 10L,10R x 3) RPE 5.6
Fri: (24kg: 10L,10R x 2, 32kg: 10L,10R x 3)
Rest 3 breaths. Time 4:55. RPE 8.2
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 1, 32kg: 1L,1R x 3) RPE 4.6
Wed: (24kg: 1L,1R x 3, 32kg: 1L,1R x 3) RPE 5.5
Fri: (24kg: 1L,1R x 2, 32kg: 1L,1R x 3)
Rest 7 breaths. Time 9:30. RPE 7.5
 
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.

Saturday, September 9, 2023

S&S 24kg to 32kg (3i)

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 2, 32kg: 10T x 6) RPE 4.7
Wed: (24kg: 10L,10R x 3, 32kg: 10L,10R x 3) RPE 5.6
Fri: (24kg: 10L,10R x 2, 32kg: 10L,10R x 3)
Rest 4 breaths. Time 6:35. RPE 6.5
 
(Rest 1 minute)
 
TGU: Rest 13 breaths between sets on Mon & Wed
Mon: (24kg: 1L,1R x 1, 32kg: 1L,1R x 3) RPE 4.6
Wed: (24kg: 1L,1R x 3, 32kg: 1L,1R x 3) RPE 5.5
Fri: (24kg: 1L,1R x 2, 32kg: 1L,1R x 3)
Rest 8 breaths. Time 11:40. RPE 6.0
 
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.

Saturday, September 2, 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 10 breaths between movements)
(9 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.