Hinge, Press, Squat, & Pull Circuit (3e)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3d)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 5,
Wed - 32kg singles & 16kg doubles x 8, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3c)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3b)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (3a)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 4,
Wed - 32kg singles & 16kg doubles x 6, &
Fri - 48kg singles & 24kg doubles x 3:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (2b)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 3,
Wed - 32kg singles & 16kg doubles x 4, &
Fri - 48kg singles & 24kg doubles x 2:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (2a)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 3,
Wed - 32kg singles & 16kg doubles x 4, &
Fri - 48kg singles & 24kg doubles x 2:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (1b)

Warm-up:

16kg windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (1a)

Warm-up:
16kg windmill, hip bridge, & halo x 5,3,2.
(5 minutes)
 
Mon - 40kg singles & 20kg doubles x 2,
Wed - 32kg singles & 16kg doubles x 3, &
Fri - 48kg singles & 24kg doubles x 1:
1. Single Leg Deadlift
2. Double See-Saw press
3. Double FSQ
4. Pull-up variation x 5
x 3 (Rest 15 breaths between movements)
(25 minutes)
 
Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)
 
(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Squat Pyramid Complex (7c)

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.