Warm-up:
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 7 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)
24kg Snatch:
8/8 on the minute x 5.
(RPE 9.3)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.6)
OS-Big 5.
Showing posts with label 28kg. Show all posts
Showing posts with label 28kg. Show all posts
Friday, November 29, 2013
Wednesday, November 27, 2013
Press Pyramid Complex (7c)
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
(RPE 7.9: Press x reps = minutes of rest/set. Enough rest helps.)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
(RPE 7.9: Press x reps = minutes of rest/set. Enough rest helps.)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Monday, November 25, 2013
Squat Pyramid Complex (7b)
Warm-up:
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 7 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)
24kg Snatch:
8/8 on the minute x 4 + 7/7 on the minute x 1.
(RPE 8.6)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 7 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)
24kg Snatch:
8/8 on the minute x 4 + 7/7 on the minute x 1.
(RPE 8.6)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Friday, November 22, 2013
Press Pyramid Complex (7b)
Warm-up:
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 7 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8.6: Press x reps = minutes of rest/set, except I shortened the rest on the larger sets because of a lack of time and found that my left side is less strong than my right.)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 7 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8.6: Press x reps = minutes of rest/set, except I shortened the rest on the larger sets because of a lack of time and found that my left side is less strong than my right.)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Wednesday, November 20, 2013
Squat Pyramid Complex (7a)
Warm-up:
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 7 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)
24kg Snatch:
8/8 on the minute x 3 + 7/7 on the minute x 2.
(RPE 8.6)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.4)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 7 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.9: Squat x reps = minutes of rest/set)
24kg Snatch:
8/8 on the minute x 3 + 7/7 on the minute x 2.
(RPE 8.6)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.4)
OS-Big 5.
Monday, November 18, 2013
Press Pyramid Complex (7a)
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 7 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 8: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Friday, November 8, 2013
Squat Pyramid Complex (6c)
Warm-up:
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.4: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.8)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.4: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.8)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
Wednesday, November 6, 2013
Press Pyramid Complex (6c)
Warm-up:
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.4: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.4: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Monday, November 4, 2013
Squat Pyramid Complex (6b)
Warm-up:
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 6 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
Friday, November 1, 2013
Press Pyramid Complex (6b)
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.6: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.0)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 6 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.6: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.0)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Wednesday, October 30, 2013
Squat Pyramid Complex (6a)
Warm-up:
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.7: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 6 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 7.7: Squat x reps = minutes of rest/set)
Snatch:
24kg x 7/7 on the minute x 5.
(RPE 7.9)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.2)
OS-Big 5.
Monday, October 28, 2013
Press Pyramid Complex (6a)
Warm-up:
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.8: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.1)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 6 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 7.8: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7.1)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Friday, October 25, 2013
Squat Pyramid Complex (5c)
Warm-up:
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
Wednesday, October 23, 2013
Press Pyramid Complex (5c)
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.4: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.4: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Monday, October 21, 2013
Squat Pyramid Complex (5b)
Warm-up:
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
24kg/28kg Clean + Press + 1 Squat + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 5 Squats + 1/1 Row,
28kg/24kg Clean + Press + 4 Squats + 1/1 Row,
24kg/28kg Clean + Press + 3 Squats + 1/1 Row,
28kg/24kg Clean + Press + 2 Squats + 1/1 Row,
24kg/28kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.5: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
Friday, October 18, 2013
Press Pyramid Complex (5b)
Warm-up:
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.5: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
OS-Big 5.
Press Pyramid:
28kg/24kg Clean + 1 Press + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 5 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 4 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 3 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 2 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.5: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 6.8)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Wednesday, October 16, 2013
Squat Pyramid Complex (5a)
Warm-up:
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.7: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.8)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
OS-Big 5.
Squat Pyramid:
28kg/24kg Clean + Press + 1 Squat + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 5 Squats + 1/1 Row,
24kg/28kg Clean + Press + 4 Squats + 1/1 Row,
28kg/24kg Clean + Press + 3 Squats + 1/1 Row,
24kg/28kg Clean + Press + 2 Squats + 1/1 Row,
28kg/24kg Clean + Press + 1 Squat + 1/1 Row.
(RPE 6.7: Squat x reps = minutes of rest/set)
Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.8)
Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.
Monday, October 14, 2013
Press Pyramid Complex (5a)
After testing a double kettlebell press to begin “Total Tension” Kettlebell Complex, I did 10 reps using 24kgs and 3 reps with 32kgs. Since I don't have two 28kgs, I modified it to get 6-8 reps. So, I'll be using a 24kg and a 28kg while alternating sides every set. This is what I did today...
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.7: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Warm-up:
OS-Big 5.
Press Pyramid:
24kg/28kg Clean + 1 Press + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 5 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 4 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 3 Presses + Squat + 1/1 Row,
28kg/24kg Clean + 2 Presses + Squat + 1/1 Row,
24kg/28kg Clean + 1 Press + Squat + 1/1 Row.
(RPE 6.7: Press x reps = minutes of rest/set)
Swing:
28kg x 10 reps on the minute x 10.
(RPE: 7)
Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.
Wednesday, April 17, 2013
KBs & DLs + Vodka & Pickles (17b)
Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.
300lb (86% 1RM) DL single and 1 BW pull-up on the minute x 8.
(RPE 7+.)
Finish:
32kg Swing x 20 on the minute x 5,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 7.)
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.
300lb (86% 1RM) DL single and 1 BW pull-up on the minute x 8.
(RPE 7+.)
Finish:
32kg Swing x 20 on the minute x 5,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 7.)
Wednesday, April 10, 2013
KBs & DLs + Vodka & Pickles (16b)
Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.
250lb (71% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 5+.)
Finish:
32kg GSQ x 5 on the minute x 3,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 6.)
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.
250lb (71% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 5+.)
Finish:
32kg GSQ x 5 on the minute x 3,
28kgL/24kgR Racked Carry x 60 feet,
Switch,
24kgL/28kgR Racked Carry x 60 feet.
(RPE 6.)
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