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.

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.

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.

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.

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.

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.

Squat Pyramid Complex (5c)

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 + 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 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Squat Pyramid Complex (5b)

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 + 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 6.5: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.7)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

Squat Pyramid Complex (5a)

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 + 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 6.7: Squat x reps = minutes of rest/set)

Snatch:
24kg x 6/6 on the minute x 5.
(RPE 6.8)

Finish:
24kg/20kg Overhead Carry x 60 feet,
Switch,
20kg/24kg Overhead Carry x 60 feet.
(RPE 6.7)
OS-Big 5.

PL Cycle (Day 10)

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

24kg Alternating L/R Snatch x 10 on the minute x 12.
(RPE 6.)

Finish:
48kgL/40kgR Farmer Carry x 60 feet,
Switch,
40kgL/48kgR Farmer Carry x 60 feet.
(RPE 5+.)

PL Cycle (Day 4)

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

24kg Alternating L/R Snatch x 10 on the minute x 12.
(RPE 6+.)

Finish:
48kgL/40kgR Farmer Carry x 60 feet,
Switch,
40kgL/48kgR Farmer Carry x 60 feet.
(RPE 5+.)

Variety 14B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: Same volume and effort as last week.)

ROP Light 14 (28kg: 5x3)

28kg Clean & Press + Pull Ladders.
5 five and a half-minute ladders with 3 rungs:
(5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 10.
(RPE 6: More volume and effort than last week.)

Variety 13B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: More volume and effort than three weeks ago.)

ROP Light 13 (28kg: 4x3+1x1)

28kg Clean & Press + Pull Ladders.
4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:
(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:
1 Pull-up
2 Wide pull-ups
3 Chin-ups
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 5+: Same volume, less effort than three weeks ago.)

Variety 12B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5: Less volume and effort than last week.)

ROP Light 12 (28kg: 4x3+1x1)

28kg Clean & Press + Pull Ladders.
4 five and a half-minute ladders with 3 rungs and 1 ladder with 1 rung:
(4 x 1,2,3 + 1 x 1).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: More volume, same effort as last week.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Same volume and effort as last week.)

Variety 11B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last month.)

ROP Light 11 (28kg: 4x3)

28kg Clean & Press + Pull Ladders.
4 five and a half-minute ladders with 3 rungs:
(4 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume and effort as last month.)

24kg Alternating L/R Snatch x 12 on the minute x 8.
(RPE 6: Less volume, same effort as last month. One week of the flu didn't help.)

Variety 10B

Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last week.)