PTTP Bear Cub modified (4b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 280lb x 5,3,2,1: RPE 8.0

3: 270lb x 5,4,3,2: RPE 7.9

5: 260lb x 5,5,5,5: RPE 6.6

(Superset with:)

Side-press: (L/R)

1: 65lb x 6,6,5,5: RPE 7.9

3: 65lb x 6,6,5,5: RPE 7.8

5: 60lb x 6,6,6,6: RPE 6.5

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (4a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 270lb x 5,3,2,1: RPE 7.8

3: 260lb x 5,4,3,2: RPE 6.1

5: 250lb x 5,5,5,5: RPE 6.7

(Superset with:)

Side-press: (L/R)

1: 65lb x 6,5,5,4: RPE 7.8

3: 60lb x 6,6,5,5: RPE 5.8

5: 60lb x 6,6,6,6: RPE 6.6

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (3b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 270lb x 5,3,2,1: RPE 7.8

3: 260lb x 5,4,3,2: RPE 6.0

5: 250lb x 5,5,5,5: RPE 6.6

(Superset with:)

Side-press: (L/R)

1: 65lb x 6,5,5,4: RPE 7.7

3: 60lb x 6,6,5,5: RPE 5.7

5: 60lb x 6,6,6,6: RPE 6.3

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (3a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 260lb x 5,3,2,1: RPE 5.6

3: 250lb x 5,4,3,2: RPE 5.7

5: 240lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,6,5,5: RPE 5.7

3: 60lb x 6,6,5,5: RPE 5.6

5: 55lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (2b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 260lb x 5,3,2,1: RPE 5.6

3: 250lb x 5,4,3,2: RPE 5.7

5: 240lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,6,5,5: RPE 5.7

3: 60lb x 6,6,5,5: RPE 5.6

5: 55lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (2a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 250lb x 5,3,2,1: RPE 5.4

3: 240lb x 5,4,3,2: RPE 5.6

5: 230lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,5,5,4: RPE 5.6

3: 55lb x 6,6,5,5: RPE 5.7

5: 50lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (1b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 250lb x 5,3,2,1: RPE 5.4

3: 240lb x 5,4,3,2: RPE 5.6

5: 230lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 60lb x 6,5,5,4: RPE 5.6

3: 55lb x 6,6,5,5: RPE 5.7

5: 50lb x 6,6,6,6: RPE 6.2

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.

PTTP Bear Cub modified (1a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:

1: 240lb x 5,3,2,1: RPE 5.4

3: 230lb x 5,4,3,2: RPE 5.6

5: 220lb x 5,5,5,5: RPE 6.3

(Superset with:)

Side-press: (L/R)

1: 55lb x 6,5,5,4: RPE 5.6

3: 55lb x 6,6,5,5: RPE 5.7

5: 50lb x 6,6,6,6: RPE 6.3

(Rest 5 minutes after BW pull-up x 5,4,3,2 between sets)

 

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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.