S&S 32kg to 40kg (3pi)

Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 10L+10R x 4 + 32kg x 10L+10R, x 2) RPE 6.5
2. (32kg x 5L+5R x 4 + 40kg x 5L+5R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,32kg,32kg,32kg) Rest 8 breaths. RPE 6.5
Time 8:30.

Rest 1 minute.

TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 1L,1R,1L,1R + 32kg x 1L,1R) RPE 6.1
2. (32kg x 1L,1R,1L,1R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,32kg,32kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:35.

Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (2l)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.2: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg non-stop swing test. Nasal breathing only. 5L/5R (repeat). 240 reps in 5:54.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
i (Sunday RPE 6.4: 32,40,40,32,32)
ii (Monday RPE 6.3: 32,40,40,32,32)
iii (Tuesday RPE 6.3: 32,40,40,32,32)
iv (Wednesday RPE 6.7: 24kg position and hold x 1/1 x 2 every 0:10.)
v (Thursday RPE 6.2: 32,40,40,32,32)
vi (Friday RPE 6.1: 32,40,40,32,32)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

KBs+DLs Part II (18)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)

Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.6)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.5)
OS-Big 5.

KBs+DLs Part II (12)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)

Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(RPE 6.7)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6.6)
OS-Big 5.

KBs+DLs Part II (6)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3.
(RPE 3)

Swing:
36kg x 8 with OS Rocking x 4 on the minute x 25.
Alternating sets with two and single hand L/R:
Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8, 4/4 x 1, Two-hand x 8, 2/2 x 2, Two-hand x 8, 1/1 x 4, Two-hand x 8, 2/2 x 2, Two-hand x 8, 4/4 x 1, Two-hand x 8, 8/0 x 1, Two-hand x 8, 0/8 x 1, Two-hand x 8.
(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.

PL Cycle (Day 14)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ x 3 x 2,

36kg Swing x 16 on the minute x 10.
Alternating sets with two and single hand L/R:
Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.
(RPE 7+.)

Finish:
32kgL/28kgR Racked Carry x 60 feet,
Switch,
28kgL/32kgR Racked Carry x 60 feet.
(RPE 6+.)

PL Cycle (Day 8)

Warm-up (x reps x sets):
24kg TGU x 1/1 x 1,
GSQ prys x 3 x 2,

36kg Swing x 16 on the minute x 10.
Alternating sets with two and single hand L/R:
Two-hand x 16, 1/1 x 8, Two-hand x 16, 4/4 x 2, Two-hand x 16, 8/8 x 1, Two-hand x 16, 4/4 x 2, Two-hand x 16, 1/1 x 8.
(RPE 7+.)

Finish:
32kgL/28kgR Racked Carry x 60 feet,
Switch,
28kgL/32kgR Racked Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (17a)

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.

280lb (80% 1RM) DL single and 1 BW pull-up on the minute x 12.
(RPE 7.)

Finish:
Double 24kg FSQ x 3 on the minute x 5,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 7.)

KBs & DLs + Vodka & Pickles (16a)

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.

310lb (88% 1RM) DL single and 1 BW pull-up on the minute x 6.
(RPE 8: Measuring the last rep.)

Finish:
32kg Swing x 20 on the minute x 5,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 7.)

DL Singles with Vodka & Pickles (15a)

I'm ready to follow a close format from the blog article "Kettlebells and Deadlifts Go Together Like Vodka and Pickles". Since I've been doing single and triple sets of dead-lifts recently, I extrapolated that I'm on "Workout 1" of week 3, which is 70% 1RM plus 10lbs. I'll be using all of the six basic movements throughout the week from Dan John's book "Intervention"; a push, pull, hinge, squat, carry, and "roll, kneel, and lunge". I'll post only on Mondays, Wednesdays and Fridays with a concentration on the prescribed dead-lifts while adding bodyweight pull-ups. Pavel said, "You are on your own with your upper body work". So, on Tuesdays, Thursdays, and Saturdays I'll do either five minutes of 32kg TGUs or moderate effort clean and presses of 3 ladders and 3 rungs (sets x reps: 3 x 1,2,3) superset with light renegade rows. All days will finish with either 32kg single or double 24kg swings, 32kg goblet or double 24kg front squats and then a farmer, racked, or overhead carry.

My goal is to dead-lift 370lbs (106% 1RM) on April 24, 2013 with a secondary goal of it being a "sort of max". No fooling!

Monday's, Wednesday's, and Friday's warm-up (reps x sets):
24kg TGU x 1/1 x 2,
GSQ prys x 3 x 2,
Swing x 10 x 3,
Rest 3 minutes.

255lb (73% 1RM) DL single and 1 BW pull-up on the minute x 15.
(RPE 6.)

32kg GSQ x 5 on the minute x 3,
40kgL/36kgR Farmer Carry x 60 feet,
Switch,
36kgL/40kgR Farmer Carry x 60 feet.
(RPE 6.)

Variety 14A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5+: Same volume, less effort than last week.)

Variety 13A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume, same effort as three weeks ago.)

Variety 12A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)

Variety 11A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last month.)

Variety 10A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)

Variety 9A

Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume and effort than three weeks ago.)

DL Singles with ES (Weeks 7 & 8)

For this next two-week block I'll be applying the dead-lift program on page #99 from the book "Easy Strength". A variation of Justa's Singles with an added modification to the 40-day workout. After the dead-lift repetition, I'll be adding one hanging leg-raise, a kettlebell clean & press 1L/1R with a 32kg for 2/3 of the sets and a 36kg for 1/3 of the sets, and after all sets are finished, 28kg TGUs of 1/1 x 2 and 40 reps of swings. Today I did 3 sets x 1 repetition of 290lbs (83% 1RM) with 3 minutes of rest between sets.
On Monday I'll do 5 sets.
Tuesday will be 7 sets.
Wednesday 9 sets.
Thursday 11 sets.
Friday 13 sets.
Saturday 15 sets.
Repeat on Sunday with an added 10 pounds (300lbs / 86% 1RM) for the dead-lift and continue pressing the 32kg (80% 1RM) for 50% of the sets and the 36kg (90% 1RM) for the other half.

Variety 8A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)

Variety 7A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)

Variety 6A

Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)