32kg Light TGU (2-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: Same effort and volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (1-E)

28kg Snatch Alternating L&R x 10 on the minute x 14.
28kg High Pull Alternating L&R x 10 on the minute x 6.
(RPE 8+: A little more volume, same effort. Form was a bit weak.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 3:00.

Total time under tension 11:40.
(RPE 9: A little more volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

36kg Medium Swing (1-E)

36kg Swing x 20 on the minute x 15.
Alternating ladders up and down, left and right:
20 two-handed
20 hand-to-hand singles
20 two-handed
4 hand-to-hand fives
20 two-handed
2 hand-to-hand tens
20 two-handed
15 left handed & 5 right handed
15 right handed & 5 left handed
20 two-handed
2 hand-to-hand tens
20 two-handed
4 hand-to-hand fives
20 two-handed
20 hand-to-hand singles.
(RPE 8+: Same effort and more volume than a couple weeks ago. Had to swing low again to conserve energy.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 8:30.
(RPE 8: Same effort, more volume.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (1-E)

15:15 MVo2 protocol:
16kg @ 8 reps x 34 sets
(RPE 7: Same effort, a little more volume. Form and technique were better than last week and there was no double breathing at all, but it was beginning to knock at the door.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (1-E)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 6:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (5-D)

28kg Snatch Alternating L&R x 10 on the minute x 14.
(RPE 8+: More volume on the snatches, none on the high pulls, same effort, and better form than last week.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Heavy TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 4.
Time under tension 8:40.

1-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 2:00.

Total time under tension 10:40.
(RPE 9: More volume, more effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

Medium 24kg Sn / 36kg Sw (5-D)

24kg Snatch x 20 on the minute x 5. (RKC Snatch Test)
Rest 1 minute
36kg Swing x 20 on the minute x 5.
(RPE 8+: Different routine for volume, same effort. Actually for the snatches, I set the Gymboss timer to beep every 3 seconds and changed hands every 10 reps. Luckily for the swings, I have two Gymboss timers. This one was set to beep on the minute. Both were started at the same time.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Medium TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 3.
Time under tension 6:30.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 7:30.
(RPE 8: More effort, more volume. 20-second rests between sides and sets.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

16kg Light MVo2 Snatch (5-D)

15:15 MVo2 protocol:
16kg @ 8 reps x 32 sets
(RPE 7: Same effort, a little more volume. Form and technique, the same. Intermittent double breathing began about the 26th set.)

Cool Down:
Cold-Hot-Cold contrast shower.

32kg Light TGU (5-D)

32kg RKC TGUs:
5-second pause x 7 steps up and 6 steps down x 1/1 x 2.
Time under tension 4:20.

1-second pause x 7 steps up and 6 steps down x 1/1.
Time under tension 1:00.

Total time under tension 5:20.
(RPE 6+: More volume, same effort.)

Cool Down:
Eischens Yoga for Beginners (Basic).
(RPE 6)

28kg Heavy Snatch (4-D)

28kg Snatch Alternating L&R x 10 on the minute x 12.
28kg High Pull Alternating L&R x 10 on the minute x 8.
(RPE 8+: Same volume, effort, and form as last week. Late afternoon or early evening training is not the best time to test my energy levels, especially after an hour nap!)

Cool Down:
Cold-Hot-Cold contrast shower.