Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:25.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 14:55.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 30, 2017
Saturday, September 23, 2017
S&S 32kg to 40kg (2s)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 15:10.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 7 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 11 breaths. RPE 6.3)
Time 15:10.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 16, 2017
S&S 32kg to 40kg (2r)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:45.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 3 Days.
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:45.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 9, 2017
S&S 32kg to 40kg (2q)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tu. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
(Th. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
(Sa. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.
Rest 1 minute.
TGU.
(Tu. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
(Th. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
(Sa. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:10.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tu. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.3)
(Th. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.3)
(Sa. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:40.
Rest 1 minute.
TGU.
(Tu. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.3)
(Th. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.3)
(Sa. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:10.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 2, 2017
S&S 32kg to 40kg (2p)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. off)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:50.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. off)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. off)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.4)
Time 7:50.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. off)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 26, 2017
S&S 32kg to 40kg (2o)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 7:40.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 7:40.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.4)
Time 14:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 19, 2017
S&S 32kg to 40kg (2n)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.5)
Time 8:00.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 15:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 12, 2017
S&S 32kg to 40kg (2m)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.4)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 7 breaths. RPE 6.6)
Time 7:35.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 11 breaths. RPE 6.5)
Time 13:45.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, August 5, 2017
S&S 32kg to 40kg (2l)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 5,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.4)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:20.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.4)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 15:15.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, July 29, 2017
S&S 32kg to 40kg (2k)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.5)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:25.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 16:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.5)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.4)
Time 8:25.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 16:20.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, July 22, 2017
S&S 32kg to 40kg (2j)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.6)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:05.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 14:30.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing.
(Tue. 24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.5)
(Thu. 32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.6)
(Sat. 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:05.
Rest 1 minute.
TGU.
(Tue. 24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.4)
(Thu. 32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.5)
(Sat. 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 14:30.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, July 15, 2017
S&S 32kg to 40kg (2i)
Warm-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.5)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, July 8, 2017
S&S 32kg to 40kg (2h)
Fire-up: 40kg GSQ, bridge, 16kg halo, & BW pull-up x 4,3,2.
Wind-Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.6)
Time 8:40.
Rest 1 minute.
Earth-TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:20.
Water-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Wind-Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.6)
Time 8:40.
Rest 1 minute.
Earth-TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.4)
Time 17:20.
Water-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, July 1, 2017
S&S 32kg to 40kg (2g)
Warm-up: GSQ, bridge, halo, & pull-up x 3,2,1.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.7)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 16:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 8 breaths. RPE 6.7)
Time 8:30.
Rest 1 minute.
TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 6.4)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 6.3)
(Sat. 32,40,40,32,32: Rest 12 breaths. RPE 6.5)
Time 16:05.
Cool down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
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