S&S 24kg to 32kg (4a)

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: (32kg: 10T x 8) RPE 5.1

Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.9

Fri: (24kg: 10L,10R, 32kg: 10L,10R x 4)

Rest 8 breaths. Time 9:45. RPE 6.6

 

(Rest 1 minute)

 

TGU: Rest 13 breaths between sets on Mon & Wed

Mon: (32kg: 1L,1R x 4) RPE 5.0

Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.8

Fri: (24kg: 1L,1R, 32kg: 1L,1R x 4)

Rest 12 breaths. Time 17:10. RPE 6.1

 

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 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.

PTTP Bear Cub modified (3b)

Warm-up:

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

(8 minutes)

Deadlift:

1: 270lb x 5,3,2,1: RPE 7.8

3: 260lb x 5,4,3,2: RPE 6.0

5: 250lb x 5,5,5,5: RPE 6.6

(Superset with:)

Side-press: (L/R)

1: 65lb x 6,5,5,4: RPE 7.7

3: 60lb x 6,6,5,5: RPE 5.7

5: 60lb x 6,6,6,6: RPE 6.3

(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 (3a)

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.