tag:blogger.com,1999:blog-61454910012462658332024-03-17T18:04:52.142-07:00Rebel With A KettlebellThe Multi-Purpose Tool of Strength, Power, and ConditioningJohn Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.comBlogger1714125tag:blogger.com,1999:blog-6145491001246265833.post-40363735893452503742024-03-16T17:30:00.000-07:002024-03-16T17:30:00.154-07:00Hinge, Press, Squat, & Pull Circuit (4c)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><span style="font-family: inherit; font-size: small;">Windmill, hip bridge, & halo x 5,3,2.<br /></span><div><span style="font-family: inherit; font-size: small;">(5 minutes)<br /> <br />Mon - 40kg singles or 20kg doubles x 5,<br />Wed - 32kg singles or 16kg doubles x 8,<br />Fri - 48kg singles or 24kg doubles x 3:<br />1. Single Leg Deadlift (single suitcase or double farmer)<br />2. Clean & Press (double seesaw)<br />3. Clean & Squat (double or single goblet)<br />4. Pull variation (pull-up, chin-up, or renegade row)<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />Carry variation. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-72050554810911680762024-03-09T17:30:00.000-08:002024-03-09T17:30:00.146-08:00Hinge, Press, Squat, & Pull Circuit (4b)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 5,<br />Wed - 32kg singles & 16kg doubles x 8, &<br />Fri - 48kg singles & 24kg doubles x 3:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-63922822687387236342024-03-02T17:30:00.000-08:002024-03-02T17:30:00.134-08:00Hinge, Press, Squat, & Pull Circuit (4a)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 5,<br />Wed - 32kg singles & 16kg doubles x 8, &<br />Fri - 48kg singles & 24kg doubles x 3:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-91150265155950806252024-02-24T17:30:00.000-08:002024-02-24T17:30:00.144-08:00Hinge, Press, Squat, & Pull Circuit (3c)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 4,<br />Wed - 32kg singles & 16kg doubles x 6, &<br />Fri - 48kg singles & 24kg doubles x 3:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-61148417342426014182024-02-17T17:30:00.000-08:002024-02-23T21:05:05.764-08:00Hinge, Press, Squat, & Pull Circuit (3b)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 4,<br />Wed - 32kg singles & 16kg doubles x 6, &<br />Fri - 48kg singles & 24kg doubles x 3:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-88739534568951363912024-02-10T17:30:00.000-08:002024-02-23T21:04:52.228-08:00Hinge, Press, Squat, & Pull Circuit (3a)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 4,<br />Wed - 32kg singles & 16kg doubles x 6, &<br />Fri - 48kg singles & 24kg doubles x 3:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-75997085321251497362024-02-03T17:30:00.000-08:002024-02-23T21:04:37.385-08:00Hinge, Press, Squat, & Pull Circuit (2b)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 3,<br />Wed - 32kg singles & 16kg doubles x 4, &<br />Fri - 48kg singles & 24kg doubles x 2:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-44133904168178480382024-01-27T17:30:00.000-08:002024-02-23T21:04:22.620-08:00Hinge, Press, Squat, & Pull Circuit (2a)<span style="font-family: inherit; font-size: small;">Warm-up:</span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 3,<br />Wed - 32kg singles & 16kg doubles x 4, &<br />Fri - 48kg singles & 24kg doubles x 2:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-55218634509764570482024-01-20T17:30:00.000-08:002024-02-23T21:04:04.822-08:00Hinge, Press, Squat, & Pull Circuit (1b)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">16kg windmill, hip bridge, & halo x 5,3,2.</span></div><div class="post-header"><span style="font-family: inherit; font-size: small;">(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 2,<br />Wed - 32kg singles & 16kg doubles x 3, &<br />Fri - 48kg singles & 24kg doubles x 1:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-90427815251941244722024-01-13T17:30:00.000-08:002024-02-23T21:03:49.242-08:00Hinge, Press, Squat, & Pull Circuit (1a)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:<br />16kg windmill, hip bridge, & halo x 5,3,2.<br />(5 minutes)<br /> <br />Mon - 40kg singles & 20kg doubles x 2,<br />Wed - 32kg singles & 16kg doubles x 3, &<br />Fri - 48kg singles & 24kg doubles x 1:<br />1. Single Leg Deadlift<br />2. Double See-Saw press<br />3. Double FSQ<br />4. Pull-up variation x 5<br />x 3 (Rest 15 breaths between movements)<br />(15 minutes)<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-28740763448743001502024-01-06T17:30:00.000-08:002024-01-06T17:30:00.138-08:00Isometric 2<div style="text-align: left;"><span style="font-family: inherit; font-size: small;">Warm-up:</span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;">24kg GSQ, hip bridge, & 16kg halo x 5,3,2.<br />(8 minutes)<br /> <br />Isometric: 6 second-rep x 6 sets (RPE ~9)<br />Monday on Low & Friday on High positions.<br />Deadlift <br />Bicep Curl <br />Upright Row <br />Overhead Press <br />Dip<br /> <br />Wednesday on Medium positions.<br />Bent-over Row <br />Zercher Squat <br />Reverse Curl <br />Overhead Press <br />Pull-up<br /> <br />Finisher & Cool-down:<br />24kg overhead carry. (30sec/30sec)<br />OS-Big 5. (5 minutes)<br />90/90 stretch and QL straddle. (3 minutes)<br /> <br />(Optional on alternate days)<br />Q&D swings/push-ups x 2 Series and<br />Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.</span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-56115655989701607312023-12-30T17:30:00.000-08:002024-01-10T20:36:37.401-08:00Isometric 1<div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span></span><span><span></span></span><span><span><span></span></span></span></span><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg GSQ, hip bridge, & 16kg halo x 5,3,2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(8 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Isometric: 6 second-rep x </span><span><span style="line-height: 107%;">6 sets</span></span></span></span></span></span></span></span></span></span></span><span><span style="line-height: 107%;"> with 1 min rests (RPE </span></span></span></span><span><span><span><span style="line-height: 107%;"><span><span><span><span style="line-height: 107%;">~</span></span></span></span>9)</span></span> <br /></span></span></span></span></span></span></span></span></span></span></span></span></span></div></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Monday <span>on Low</span><span><span style="line-height: 107%;"><span> </span></span></span>& Friday on <span>High</span><span>
<span style="line-height: 107%;"><span>positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Bent-over Row </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Zercher Squat </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Reverse Curl<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Pull-up</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Wednesday on Medium positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Deadlift </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Bicep Curl</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Upright Row</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Dip</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span><span><br /></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and<br />
Royal Court: Hindu push-up, squat, & back bridge x 5 x 2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-43889570613821760642023-12-23T17:30:00.000-08:002023-12-23T17:30:00.138-08:00S&S 24kg to 32kg (5b)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<span style="font-family: inherit; font-size: small;"><span>
</span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span>
<span>
</span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span>
<span>
</span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span>
<span>
</span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span>
<span>
</span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span>
<span>
</span></span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span>
</span></span></span></span></span></span></span><div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(10 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Swing: Rest 9 breaths between sets on Mon & Wed.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Mon: (32kg: 10T x 8) RPE 5.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.8</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 10L,10R, 32kg: 10L,10R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Rest 6 breaths. Time 7:35. RPE 6.4</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Rest 1 minute)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>TGU: Rest 13 breaths between sets on</span></span></span></span></span></span><span><span><span><span><span><span> Mon & Wed</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Mon: (32kg: 1L,1R x 4) RPE 5.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.7</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 1L,1R, 32kg: 1L,1R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Rest 10 breaths. Time 13:15. RPE 6.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
48kg+32kg farmer carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
</span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and PTTP x 40% volume.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-17423166997966777812023-12-16T17:30:00.000-08:002023-12-16T17:30:00.158-08:00S&S 24kg to 32kg (5a)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<span style="font-family: inherit; font-size: small;"><span>
</span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span>
<span>
</span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span>
<span>
</span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span>
<span>
</span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span>
<span>
</span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span>
<span>
</span></span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span>
</span></span></span></span></span></span></span><div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(10 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Swing: Rest 9 breaths between sets on Mon & Wed.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Mon: (32kg: 10T x 8) RPE 5.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.9</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 10L,10R, 32kg: 10L,10R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Rest 7 breaths. Time 8:50. RPE 6.5</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Rest 1 minute)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>TGU: Rest 13 breaths between sets on</span></span></span></span></span></span><span><span><span><span><span><span> Mon & Wed</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Mon: (32kg: 1L,1R x 4) RPE 5.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.8</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 1L,1R, 32kg: 1L,1R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Rest 11 breaths. Time 14:40. RPE 6.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
48kg+32kg farmer carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
</span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and PTTP x 40% volume.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-56440233981832060272023-12-09T17:30:00.000-08:002023-12-09T17:30:00.137-08:00Royal Court<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span>Warm-up:</span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span></span></span><span style="font-family: inherit; font-size: small;"><span><span></span></span></span><span style="font-family: inherit; font-size: small;"><span><span><span></span></span></span></span><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(10 minutes)<br /></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Mon, Wed, & Fri:</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Hindu Push-up x 5</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Hindu Squat x 5</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Back Bridge x 5sec hold</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>x 5 (Rest 10 breaths between movements)<br /></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(9 minutes)</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(Optional </span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and</span><span> TGU x 40% volume.</span></span></span></span></span></span></span></span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-59975298413452438462023-12-02T17:30:00.000-08:002023-12-02T17:30:00.129-08:00PTTP Bear Cub modified (4b)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header"><span style="font-family: inherit; font-size: small;"><span><span><span><span>Warm-up:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>32kg GSQ, hip bridge, & 16kg halo x 5,3,2</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>
(8 minutes)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><br /></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span>Deadlift:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 280lb x 5,3,2,1: RPE 8.0</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 270lb x 5,4,3,2: RPE 7.9</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 260lb x 5,5,5,5: RPE 6.6</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">(Superset with:)</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">Side-press: (L/R)</span></div></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 65lb x 6,6,5,5: RPE 7.9</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 65lb x 6,6,5,5: RPE 7.8</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 60lb x 6,6,6,6: RPE 6.5</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:<br />
32kg racked carry. (:30/:30 sec)<br />
OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>(Optional </span></span></span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></span></span></span></span></span></span></span></span></span></div></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-13967144544894058692023-11-25T17:30:00.000-08:002023-11-25T17:30:00.145-08:00PTTP Bear Cub modified (4a)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header"><span style="font-family: inherit; font-size: small;"><span><span><span><span>Warm-up:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>32kg GSQ, hip bridge, & 16kg halo x 5,3,2</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>
(8 minutes)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><br /></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span>Deadlift:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 270lb x 5,3,2,1: RPE 7.8</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 260lb x 5,4,3,2: RPE 6.1</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 250lb x 5,5,5,5: RPE 6.7</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">(Superset with:)</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">Side-press: (L/R)</span></div></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 65lb x 6,5,5,4: RPE 7.8</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 60lb x 6,6,5,5: RPE 5.8</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 60lb x 6,6,6,6: RPE 6.6</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:<br />
32kg racked carry. (:30/:30 sec)<br />
OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>(Optional </span></span></span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></span></span></span></span></span></span></span></span></span></div></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-74678067234550790952023-11-18T17:30:00.001-08:002023-11-18T17:30:00.140-08:00Isometric 2<div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span></span><span><span></span></span><span><span><span></span></span></span><span><span><span><span></span></span></span></span><span><span><span><span></span></span></span></span></span><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg GSQ, hip bridge, & 16kg halo x 5,3,2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(8 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Isometric: 6 second-rep x </span><span><span style="line-height: 107%;">6 sets</span></span></span></span></span></span></span></span></span></span></span><span><span style="line-height: 107%;"> (RPE </span></span></span></span><span><span><span><span style="line-height: 107%;"><span><span><span><span style="line-height: 107%;">~</span></span></span></span>9)</span></span></span></span></span></span></span></span></span></span></span></span><span><span><span><span style="line-height: 107%;"></span></span> <br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Monday <span>on Low</span><span><span style="line-height: 107%;"><span> </span></span></span>& Friday on <span>High</span><span>
<span style="line-height: 107%;"><span>positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Deadlift</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Bicep Curl</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Upright Row</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Dip</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wednesday on Medium positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Bent-over Row</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Zercher Squat</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Reverse Curl</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Pull-up</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span><span><br /></span></span></span></span></span></span></span></span></div></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and<br />
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.</span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-89881016539466896882023-11-11T17:30:00.001-08:002023-11-11T17:30:00.155-08:00Isometric 1
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span></span><span><span></span></span><span><span><span></span></span></span></span><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg GSQ, hip bridge, & 16kg halo x 5,3,2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(8 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Isometric: 6 second-rep x </span><span><span style="line-height: 107%;">6 sets</span></span></span></span></span></span></span></span></span></span></span><span><span style="line-height: 107%;"> with 1 min rests (RPE </span></span></span></span><span><span><span><span style="line-height: 107%;"><span><span><span><span style="line-height: 107%;">~</span></span></span></span>9)</span></span> <br /></span></span></span></span></span></span></span></span></span></span></span></span></span></div></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Monday <span>on Low</span><span><span style="line-height: 107%;"><span> </span></span></span>& Friday on <span>High</span><span>
<span style="line-height: 107%;"><span>positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Bent-over Row </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Zercher Squat </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Reverse Curl<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Pull-up</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Wednesday on Medium positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Deadlift </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Bicep Curl</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Upright Row</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span>Dip</span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span><span><br /></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and<br />
Royal Court: Hindu push-up, squat, & back bridge x 5 x 2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-73621650217835270722023-11-04T17:30:00.014-07:002023-11-04T22:27:06.502-07:00S&S 24kg to 32kg (4b)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<span style="font-family: inherit; font-size: small;"><span>
</span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span>
<span>
</span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span>
<span>
</span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span>
<span>
</span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span>
<span>
</span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span>
<span>
</span></span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span>
</span></span></span></span></span></span></span><div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(10 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Swing: Rest 9 breaths between sets on Mon & Wed.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Mon: (32kg: 10T x 8) RPE 5.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.9</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 10L,10R, 32kg: 10L,10R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Rest 7 breaths. Time 8:30. RPE 6.6</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Rest 1 minute)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>TGU: Rest 13 breaths between sets on</span></span></span></span></span></span><span><span><span><span><span><span> Mon & Wed</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Mon: (32kg: 1L,1R x 4) RPE 5.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.8</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 1L,1R, 32kg: 1L,1R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Rest 11 breaths. Time 14:15. RPE 6.2</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
48kg+32kg farmer carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
</span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and PTTP x 40% volume.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-62250165070222177482023-10-28T17:30:00.032-07:002023-10-28T17:30:00.147-07:00S&S 24kg to 32kg (4a)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<span style="font-family: inherit; font-size: small;"><span>
</span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span>
<span>
</span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span>
<span>
</span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span>
<span>
</span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span>
<span>
</span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span>
<span>
</span></span></span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span>
</span></span></span></span></span></span></span><div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.<br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(10 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Swing: Rest 9 breaths between sets on Mon & Wed.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Mon: (32kg: 10T x 8) RPE 5.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wed: (24kg: 10L,10R x 2, 32kg: 10L,10R x 4) RPE 5.9</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 10L,10R, 32kg: 10L,10R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Rest 8 breaths. Time 9:45. RPE 6.6</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Rest 1 minute)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>TGU: Rest 13 breaths between sets on</span></span></span></span></span></span><span><span><span><span><span><span> Mon & Wed</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Mon: (32kg: 1L,1R x 4) RPE 5.0</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Wed: (24kg: 1L,1R x 2, 32kg: 1L,1R x 4) RPE 5.8</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Fri: (24kg: 1L,1R, 32kg: 1L,1R x 4)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
Rest 12 breaths. Time 17:10. RPE 6.1</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
48kg+32kg farmer carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>
</span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and PTTP x 40% volume.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-13198103750733255792023-10-21T17:30:00.006-07:002023-10-21T17:30:00.144-07:00Royal Court
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<span style="font-family: inherit; font-size: small;"><span>
</span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span>
<span>
</span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span>
<span>
</span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span>
<span>
</span></span></span></span></span><div class="post-header">
</div><span style="font-family: inherit; font-size: small;"><span><span><span><span>
<span><span>Warm-up:</span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(10 minutes)<br /></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Mon, Wed, & Fri:</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Hindu Push-up x 5</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Hindu Squat x 5</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Back Bridge x 5sec hold</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>x 5 (Rest 10 breaths between movements)<br /></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(9 minutes)</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>(Optional </span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span>Q&D snatch protocol x 2 Series and</span><span> TGU x 40% volume.</span></span></span></span></span></span></span></span></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-60405664039470816332023-10-14T17:30:00.032-07:002023-10-14T17:30:00.156-07:00PTTP Bear Cub modified (3b)
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-header">
</div>
<div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span>Warm-up:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>32kg GSQ, hip bridge, & 16kg halo x 5,3,2</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>
(8 minutes)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><br /></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span>Deadlift:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 270lb x 5,3,2,1: RPE 7.8</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 260lb x 5,4,3,2: RPE 6.0</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 250lb x 5,5,5,5: RPE 6.6</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">(Superset with:)</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">Side-press: (L/R)</span></div></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 65lb x 6,5,5,4: RPE 7.7</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 60lb x 6,6,5,5: RPE 5.7</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 60lb x 6,6,6,6: RPE 6.3</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:<br />
32kg racked carry. (:30/:30 sec)<br />
OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>(Optional </span></span></span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></span></span></span></span></span></span></span></span></span></div></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-9603407182086710582023-10-07T17:30:00.007-07:002023-10-08T12:50:15.594-07:00PTTP Bear Cub modified (3a)<div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>Warm-up:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>32kg GSQ, hip bridge, & 16kg halo x 5,3,2</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>
(8 minutes)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><br /></span></span></span></span></span></div><div><span style="font-family: inherit; font-size: small;"><span><span><span><span>Deadlift:</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 260lb x 5,3,2,1: RPE 5.6</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 250lb x 5,4,3,2: RPE 5.7</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 240lb x 5,5,5,5: RPE 6.3</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">(Superset with:)</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">Side-press: (L/R)</span></div></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">1: 60lb x 6,6,5,5: RPE 5.7</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">3: 60lb x 6,6,5,5: RPE 5.6</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;">5: 55lb x 6,6,6,6: RPE 6.2</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in; text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span>(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)</span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:<br />
32kg racked carry. (:30/:30 sec)<br />
OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>(Optional </span></span></span></span></span></span></span></span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>on alternate days</span></span></span></span></span></span></span></span>)</span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and TGUs x 40% volume.</span></span></span></span></span></span></span></span></span></span></div></div>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0tag:blogger.com,1999:blog-6145491001246265833.post-69199409847572892802023-09-30T17:30:00.007-07:002023-10-01T15:51:48.953-07:00Isometric 2<div class="post-title entry-title" itemprop="name" style="text-align: left;">
<span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Warm-up:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span></span></span><span style="font-family: inherit; font-size: small;"><span><span></span></span></span><span style="font-family: inherit; font-size: small;"><span><span><span></span></span></span></span><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span><span style="font-family: inherit; font-size: small;"><span><span><span><span></span></span></span></span></span><div style="text-align: left;"><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg GSQ, hip bridge, & 16kg halo x 5,3,2.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(8 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Isometric: 6 second-rep x </span><span><span style="line-height: 107%;">6 sets</span></span></span></span></span></span></span></span></span></span></span><span><span style="line-height: 107%;"> (RPE </span></span></span></span><span><span><span><span style="line-height: 107%;"><span><span><span><span style="line-height: 107%;">~</span></span></span></span>9)</span></span></span></span></span></span></span></span></span></span></span></span><span><span><span><span style="line-height: 107%;"></span></span> <br /></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Monday <span>on Low</span><span><span style="line-height: 107%;"><span> </span></span></span>& Friday on <span>High</span><span>
<span style="line-height: 107%;"><span>positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Deadlift</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Bicep Curl</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Upright Row</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Dip</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span><span>Wednesday on Medium positions.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Bent-over Row</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Zercher Squat</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Reverse Curl</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Overhead Press</span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Pull-up</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Finisher & Cool-down:</span></span></span></span></span></span></span><span><br /></span></span></span></span></span></span></span></span></div></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>24kg overhead carry. (30sec/30sec)</span></span></span></span></span></span></span></span><br /><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span><span>OS-Big 5. (5 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>90/90 stretch and QL straddle. (3 minutes)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><div style="text-align: left;"><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>(Optional on alternate days)</span></span></span></span></span></span></span></span></span></span></span></span></span></span></div><span style="font-family: inherit; font-size: small;"><span><span><span><span><span><span><span><span><span><span><span><span><span>Q&D swings/push-ups x 2 Series and<br />
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.</span></span></span></span></span></span></span></span></span></span></span></span></span></span>John Robertshttp://www.blogger.com/profile/17408342337417116877noreply@blogger.com0