Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3)
Rest 1 minute.
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, May 2, 2014
Friday, April 25, 2014
S&S 32kg to 40kg (2a)
Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6: Stomach to chest height with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 9.5: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 101 reps in 2:32.)
Rest 1 minute. (5 minutes on Friday)
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 6.5)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R, 10L, 10R).
i (Sunday RPE 6.6: Stomach to chest height with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.4)
vi (Friday RPE 9.5: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 101 reps in 2:32.)
Rest 1 minute. (5 minutes on Friday)
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R, 1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 6.5)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 18, 2014
S&S 32kg to 40kg (1d)
Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.5: 40kg between stomach and shoulder.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.3)
v (Thursday RPE 6.2)
vi (Friday RPE 6.2: Mostly chest high with the 40kg.)
Rest 1 minute (3 minutes on Friday).
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: More stable on both sides with the 40kg.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 6.2: Solid enough with the 40kg to advance.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.5: 40kg between stomach and shoulder.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.3)
v (Thursday RPE 6.2)
vi (Friday RPE 6.2: Mostly chest high with the 40kg.)
Rest 1 minute (3 minutes on Friday).
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: More stable on both sides with the 40kg.)
ii (Monday RPE 6.5)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 6.2: Solid enough with the 40kg to advance.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 11, 2014
S&S 32kg to 40kg (1c)
Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: Stomach to chest height with the 40kg.)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 9.4: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 84 reps in 2:11.)
Rest 1 minute (3 minutes on Friday).
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: 40kg more stable with right than left.)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: More to solidify next week.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: Stomach to chest height with the 40kg.)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.3)
vi (Friday RPE 9.4: 32kg non-stop swing test. Nasal breathing only. Mixed grip and reps. 84 reps in 2:11.)
Rest 1 minute (3 minutes on Friday).
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6)
ii (Monday RPE 6.5: 40kg more stable with right than left.)
iii (Tuesday RPE 6.4)
iv (Wednesday RPE 6.4)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: More to solidify next week.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, April 4, 2014
S&S 32kg to 40kg (1b)
Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6: 40kg swings to stomach height.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: A little higher with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: 40kg swings between stomach and shoulder height.)
Rest 1 minute.
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: Less shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: More stable with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: Solidify, solidify, solidify.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.6: 40kg swings to stomach height.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: A little higher with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: 40kg swings between stomach and shoulder height.)
Rest 1 minute.
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.6: Less shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.5)
iv (Wednesday RPE 6.5: More stable with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.3: Solidify, solidify, solidify.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, March 28, 2014
S&S 32kg to 40kg (1a)
Warm-up: GSQ, bridge, & halo.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.7: Low swings with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 8.0: 24kg non-stop swing test. Nasal breathing only. Alternating hand x 10. 140 reps in 3:35. Quality before quantity.)
Rest 1 minute. (3 minutes on Friday)
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.7: A little shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5: Less shaky with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4: Not stable enough to advance.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Repeat next week to solidify.
32kg & 40kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
40kg x (10L, 10R).
i (Sunday RPE 6.7: Low swings with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5)
v (Thursday RPE 6.5)
vi (Friday RPE 8.0: 24kg non-stop swing test. Nasal breathing only. Alternating hand x 10. 140 reps in 3:35. Quality before quantity.)
Rest 1 minute. (3 minutes on Friday)
32kg & 40kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
40kg x (1L, 1R).
i (Sunday RPE 6.7: A little shaky with the 40kg.)
ii (Monday RPE 6.6)
iii (Tuesday RPE 6.6)
iv (Wednesday RPE 6.5: Less shaky with the 40kg.)
v (Thursday RPE 6.4)
vi (Friday RPE 6.4: Not stable enough to advance.)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Repeat next week to solidify.
Friday, March 21, 2014
S&S 32kg (1)
Warm-up: GSQ, bridge, & halo.
32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
1a (Sunday RPE 6.6)
1b (Monday RPE 6.5)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.4)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)
Rest 1 minute.
32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
1a (Sunday RPE 6.5)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.2)
1f (Friday RPE 6.1)
Cool down: OS-Big 5.
Later: 90/90 and QL straddle.
Simple.
I'll add the 40kg next week and might need to take more time to advance. New territory. Don't know.
32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
1a (Sunday RPE 6.6)
1b (Monday RPE 6.5)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.4)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)
Rest 1 minute.
32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
1a (Sunday RPE 6.5)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.2)
1f (Friday RPE 6.1)
Cool down: OS-Big 5.
Later: 90/90 and QL straddle.
Simple.
I'll add the 40kg next week and might need to take more time to advance. New territory. Don't know.
Friday, March 14, 2014
S&S 24kg to 32kg (4)
Warm-up: GSQ, bridge, & halo.
24kg & 32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
24kg x (10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
4a (Sunday RPE 6.8)
4b (Monday RPE 6.7)
4c (Tuesday RPE 6.6)
4d (Wednesday RPE 6.5)
4e (Thursday RPE 6.4)
4f (Friday RPE 6.3)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
24kg x (1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
4a (Sunday RPE 6.6)
4b (Monday RPE 6.5)
4c (Tuesday RPE 6.4)
4d (Wednesday RPE 6.3)
4e (Thursday RPE 6.3)
4f (Friday RPE 6.2)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
24kg & 32kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
24kg x (10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R).
4a (Sunday RPE 6.8)
4b (Monday RPE 6.7)
4c (Tuesday RPE 6.6)
4d (Wednesday RPE 6.5)
4e (Thursday RPE 6.4)
4f (Friday RPE 6.3)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
24kg x (1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R).
4a (Sunday RPE 6.6)
4b (Monday RPE 6.5)
4c (Tuesday RPE 6.4)
4d (Wednesday RPE 6.3)
4e (Thursday RPE 6.3)
4f (Friday RPE 6.2)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, March 7, 2014
S&S 24kg to 32kg (3)
Warm-up: GSQ, bridge, & halo.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R).
3a (Sunday RPE 6.7)
3b (Monday RPE 6.6)
3c (Tuesday RPE 6.6)
3d (Wednesday RPE 6.5)
3e (Thursday RPE 6.4)
3f (Friday RPE 6.4)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R).
3a (Sunday RPE 6.5)
3b (Monday RPE 6.4)
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.3)
3e (Thursday RPE 6.3)
3f (Friday RPE 6.3)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R, 10L, 10R).
3a (Sunday RPE 6.7)
3b (Monday RPE 6.6)
3c (Tuesday RPE 6.6)
3d (Wednesday RPE 6.5)
3e (Thursday RPE 6.4)
3f (Friday RPE 6.4)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R, 1L, 1R).
3a (Sunday RPE 6.5)
3b (Monday RPE 6.4)
3c (Tuesday RPE 6.4)
3d (Wednesday RPE 6.3)
3e (Thursday RPE 6.3)
3f (Friday RPE 6.3)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, February 28, 2014
S&S 24kg to 32kg (2)
Warm-up: GSQ, bridge, & halo.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R).
2a (Sunday RPE 6.6)
2b (Monday RPE 6.5)
2c (Tuesday RPE 6.5)
2d (Wednesday RPE 6.4)
2e (Thursday RPE 6.3)
2f (Friday RPE 6.3)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R).
2a (Sunday RPE 6.4)
2b (Monday RPE 6.3)
2c (Tuesday RPE 6.3)
2d (Wednesday RPE 6.3)
2e (Thursday RPE 6.2)
2f (Friday RPE 6.2)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R, 10L, 10R).
2a (Sunday RPE 6.6)
2b (Monday RPE 6.5)
2c (Tuesday RPE 6.5)
2d (Wednesday RPE 6.4)
2e (Thursday RPE 6.3)
2f (Friday RPE 6.3)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R, 1L, 1R).
2a (Sunday RPE 6.4)
2b (Monday RPE 6.3)
2c (Tuesday RPE 6.3)
2d (Wednesday RPE 6.3)
2e (Thursday RPE 6.2)
2f (Friday RPE 6.2)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, February 21, 2014
S&S 24kg to 32kg (1)
Warm-up: GSQ, bridge, & halo.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R).
1a (Sunday RPE 6.3)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R).
1a (Sunday RPE 6.2: One breath per stage in all sets.)
1b (Monday RPE 6.2)
1c (Tuesday RPE 6.2)
1d (Wednesday RPE 6.1)
1e (Thursday RPE 6.0)
1f (Friday RPE 6.0)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
24kg & 32kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
24kg x (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R),
32kg x (10L, 10R).
1a (Sunday RPE 6.3)
1b (Monday RPE 6.4)
1c (Tuesday RPE 6.4)
1d (Wednesday RPE 6.3)
1e (Thursday RPE 6.3)
1f (Friday RPE 6.2)
Rest 1 minute.
24kg & 32kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
24kg x (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R),
32kg x (1L, 1R).
1a (Sunday RPE 6.2: One breath per stage in all sets.)
1b (Monday RPE 6.2)
1c (Tuesday RPE 6.2)
1d (Wednesday RPE 6.1)
1e (Thursday RPE 6.0)
1f (Friday RPE 6.0)
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Friday, February 14, 2014
S&S 24kg (5e & 5f)
Thursday & Friday: 5e & 5f
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5e (Thursday RPE 6.3)
5f (Friday RPE 6.3)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5e (Thursday RPE 6)
5f (Friday RPE 6)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:30 x 10. Time 4:45.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5e (Thursday RPE 6.3)
5f (Friday RPE 6.3)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:00 x 10. Time 9:30.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5e (Thursday RPE 6)
5f (Friday RPE 6)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
Wednesday, February 12, 2014
S&S 24kg (5c & 5d)
Tuesday & Wednesday: 5c & 5d
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5c (Tuesday RPE 6.3)
5d (Wednesday RPE 6.2)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:01 x 10. Time 9:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5c (Tuesday RPE 6.2)
5d (Wednesday RPE 6.1)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:31 x 10. Time 4:55.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5c (Tuesday RPE 6.3)
5d (Wednesday RPE 6.2)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:01 x 10. Time 9:40.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5c (Tuesday RPE 6.2)
5d (Wednesday RPE 6.1)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
Monday, February 10, 2014
S&S 24kg (5a & 5b)
Sunday & Monday: 5a & 5b
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:32 x 10. Time 5:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5a (Sunday RPE 6.3)
5b (Monday RPE 6.3)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5a (Sunday RPE 6.2: One breath per stage in all sets.)
5b (Monday RPE 6.3)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
Warm-up:
16kg prying goblet squat x 5,
Hip bridge x 5,
16kg halo x 5/5.
3 circuits.
24kg Swing:
Alternating hand x 10 every 0:32 x 10. Time 5:05.
10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R.
5a (Sunday RPE 6.3)
5b (Monday RPE 6.3)
Rest 1 minute.`
24kg TGU:
Alternating side x 1 every 1:02 x 10. Time 9:50.
1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R.
5a (Sunday RPE 6.2: One breath per stage in all sets.)
5b (Monday RPE 6.3)
Cool down:
OS-Big 5.
Before sleep:
90/90 stretch and QL straddle.
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