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.

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.

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.

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.

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.

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.

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.

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.

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.

KBs+DLs Part II (21)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)

Deadlift:
320lbs × 2 with OS Elevated Rolls x 1/1.
Resetting with mixed grip.
(RPE 8)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
OS-Big 5

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 (15)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)

Deadlift:
290lbs × 3 with OS Elevated Rolls x 1/1.
Resetting every rep. Double overhand and mixed grip.
(RPE 7.3)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 6)
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 (9)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)

Deadlift (reps/sets):
260lbs × 5 with OS Elevated Rolls x 1/1 x 2.
Resetting every rep. Double overhand and mixed grip.
(RPE 6.5)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.6)
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.

KBs+DLs Part II (3)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3.
(RPE 3)

Deadlift (reps/sets):
230lbs × 5/2 with OS Elevated Rolls x 1/1 x 2 after each set.
Resetting every rep. Double overhand and mixed grip.
5 minutes rest between sets.
(RPE 5.6)

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.4)
OS-Big 5

Vodka & Pickles (Test)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3,
(RPE 3).

Deadlift warm-up sets:
175lbs (50% 1RM) x 5, 210lbs (60% 1RM) x 4, 245lbs (70% 1RM) x 3, 280lbs (80% 1RM) x 2, 315lb (90% 1RM) x 1.

Deadlift test:
360lbs (103% 1RM) x 0, 350lbs (100% 1RM) x 0, 340lbs (97% 1RM) x 0. Three fails in a row = Stop failing! 220lbs (63% 1RM) x 3.
(RPE 10+: My "sort of max" is now 320lbs since 315 was an 8+ on my RPE scale. Onward to the PL cycle using this new and much "easier" weight.).

Swing:
36kg Swing x 12 with Rocking x 6 on the minute x 11.
Alternating sets with two and single hand L/R:
Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.
(RPE 6).

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.4).
OS-Big 5.

Vodka & Pickles (85%+30lbs)b

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3,
(RPE 3).

Deadlift:
330lb (94% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 6. Mixed grip.
(RPE 9.6: A higher than recommended effort level before moving on to what's next, but all six reps were done this time. Must have been the coffee! Next will be the test for a "sort of max", which my target will be 360lbs instead of my all-time max of 370lbs).

Squat:
32kg GSQ x 4 with Marching x 20 on the minute x 4.
(RPE 6).

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.6).
OS-Big 5

Vodka & Pickles (70%+30lbs)b

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3,
(RPE 3).

Deadlift:
275lb (78% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 15. Double overhand and mixed grip.
(RPE 6.7).

Swing:
36kg Swing x 12 with Rocking x 6 on the minute x 11.
Alternating sets with two and single hand L/R:
Two-hand x 12, 1/1 x 6, Two-hand x 12, 3/3 x 2, Two-hand x 12, 6/6 x 1, Two-hand x 12, 3/3 x 2, Two-hand x 12, 1/1 x 6, Two-hand x 12.
(RPE 6.3).

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.7).
OS-Big 5.

Vodka & Pickles (80% + 30lbs)

Warm-up (reps x sets):
OS-Big 5,
24kg GSQ x 3 x 3,
Swing x 10 x 3,
(RPE 3).

Deadlift:
310lb (89% 1RM) DL single with Elevated Rolls x 1/1 on the minute x 8. Double overhand and mixed grip.
(RPE 8.6).

Squat:
Double 24kg FSQ x 4 and Marching x 20 on the minute x 4.
(RPE 7.5).

Finish:
48kg/40kg Farmer Carry x 60 feet,
Switch,
40kg/48kg Farmer Carry x 60 feet.
(RPE 5.6).
OS-Big 5.