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.

S&S 24kg to 32kg (5b)

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 5.8

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

Rest 6 breaths. Time 7:35. RPE 6.4

 

(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 5.7

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

Rest 10 breaths. Time 13:15. 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.

S&S 24kg to 32kg (5a)

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 7 breaths. Time 8:50. RPE 6.5

 

(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 11 breaths. Time 14:40. 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 (4b)

Warm-up:

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

(8 minutes)

Deadlift:

1: 280lb x 5,3,2,1: RPE 8.0

3: 270lb x 5,4,3,2: RPE 7.9

5: 260lb x 5,5,5,5: RPE 6.6

(Superset with:)

Side-press: (L/R)

1: 65lb x 6,6,5,5: RPE 7.9

3: 65lb x 6,6,5,5: RPE 7.8

5: 60lb x 6,6,6,6: RPE 6.5

(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.