Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
Showing posts with label Suitcase Deadlift. Show all posts
Showing posts with label Suitcase Deadlift. Show all posts
Friday, December 14, 2012
Tuesday, December 11, 2012
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.)
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.)
Thursday, December 6, 2012
Variety 7B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
Tuesday, December 4, 2012
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.)
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.)
Thursday, November 8, 2012
Variety 6B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
Tuesday, November 6, 2012
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.)
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.)
Tuesday, October 30, 2012
Variety 5A
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.)
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.)
Thursday, October 11, 2012
Variety 4B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: More volume, same effort as last week.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: More volume, same effort as last week.)
Tuesday, October 9, 2012
Variety 4A
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, less effort than last week.)
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, less effort than last week.)
Thursday, October 4, 2012
Variety 3B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
Tuesday, October 2, 2012
Variety 3A
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 4: Same volume and effort as three weeks ago.)
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 4: Same volume and effort as three weeks ago.)
Thursday, September 13, 2012
Variety 2B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume, less effort than last week.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4: Same volume, less effort than last week.)
Tuesday, September 11, 2012
Variety 2A
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 4: Same volume, less effort than last week.)
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 4: Same volume, less effort than last week.)
Thursday, September 6, 2012
Variety 1B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 6 on the minute x 2.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+.)
Tuesday, September 4, 2012
Variety 1A
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 5.)
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 5.)
Thursday, January 19, 2012
Variety 4B
Circuit B:
16kg TGU x 2/2.
40kg Push-press x 1L/1R on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: More volume, same effort as last week.)
16kg TGU x 2/2.
40kg Push-press x 1L/1R on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: More volume, same effort as last week.)
Tuesday, January 17, 2012
Variety 4A
Circuit A:
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Clean x 7 on the minute x 2L/2R.
40kg Suitcase DL x 7 on the minute x 2L/2R.
24kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as last week.)
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
36kg Loaded Clean x 7 on the minute x 2L/2R.
40kg Suitcase DL x 7 on the minute x 2L/2R.
24kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as last week.)
Thursday, January 12, 2012
Variety 3B
Circuit B:
16kg TGU x 2/2.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as three weeks ago.)
16kg TGU x 2/2.
24kg Goblet Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as three weeks ago.)
Tuesday, January 10, 2012
Variety 3A
Circuit A:
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 2/2.
36kg Loaded Cleans x 7 on the minute x 2/2.
20kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as three weeks ago.)
24kg TGU x 2/2.
Double 16kg Front Squat x 7 on the minute x 4.
40kg Suitcase DL x 7 on the minute x 2/2.
36kg Loaded Cleans x 7 on the minute x 2/2.
20kg Alternating L/R Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5: More volume, same effort as three weeks ago.)
Thursday, December 22, 2011
Variety 2B
Circuit B:
16kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as last week.)
16kg TGU x 2/2.
40kg Suitcase DL x 7 on the minute x 4.
24kg Goblet Squat x 7 on the minute x 4.
32kg Snatch alternating L/R x 6 on the minute x 4.
24kg Snatch alternating L/R x 10 on the minute x 2.
16kg Snatch alternating L/R x 14 on the minute x 2.
(RPE 4+: Same volume and effort as last week.)
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