Warm-up:
32kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 10L+10R x 4 + 32kg x 10L+10R, x 2) RPE 6.5
2. (32kg x 5L+5R x 4 + 40kg x 5L+5R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,32kg,32kg,32kg) Rest 8 breaths. RPE 6.5
Time 8:30.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 1L,1R,1L,1R + 32kg x 1L,1R) RPE 6.1
2. (32kg x 1L,1R,1L,1R + 40kg x 1L,1R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,32kg,32kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:35.
Finisher & Cool-down:
40kg+32kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, July 14, 2018
Saturday, June 23, 2018
Sunday, June 3, 2018
Walking...
and more walking for the last two weeks and the next two weeks.
Walks are 5 to 10 miles a day. No lifting over 20lbs (Yeah, right).
Doctor's orders.
Walks are 5 to 10 miles a day. No lifting over 20lbs (Yeah, right).
Doctor's orders.
Saturday, May 19, 2018
S&S 32kg to 40kg (3o)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 17:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 17:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, May 12, 2018
S&S 32kg to 40kg (3n)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 15:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, May 5, 2018
S&S 32kg to 40kg (3m)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 10:00.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 18:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 10:00.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.3
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 18:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 28, 2018
S&S 32kg to 40kg (3l)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 9:15.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 16:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.3
Time 9:15.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.3
Time 16:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 21, 2018
S&S 32kg to 40kg (3k)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:05.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:55.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, April 14, 2018
S&S 32kg to 40kg (3j)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:10.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 15:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.3
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:10.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 15:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 31, 2018
S&S 32kg to 40kg (3i)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 17:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.3
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.4
Time 9:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.3
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 17:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 24, 2018
S&S 32kg to 40kg (3h)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.5
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 8 breaths. RPE 6.5
Time 8:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 12 breaths. RPE 6.4
Time 16:20.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 17, 2018
S&S 32kg to 40kg (3g)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.3
Time 10:20.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.3
Time 16:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.3
Time 10:20.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.3
Time 16:50.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 10, 2018
S&S 32kg to 40kg (3f)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.3
Time 10:30.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.3
Time 19:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.3
Time 10:30.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.3
Time 19:30.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, March 3, 2018
S&S 32kg to 40kg (3e)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.4
Time 9:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.4
Time 18:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days: Rest 16 breaths on days 1 & 2.
1. (24kg x 15L+15R x 4 + 32kg x 15L+15R, x 2) RPE 6.4
2. (32kg x 10L+10R x 4 + 40kg x 10L+10R x 2) RPE 6.4
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,40kg,32kg) Rest 9 breaths. RPE 6.4
Time 9:50.
Rest 1 minute.
TGU x 3 Days: Rest 20 breaths on days 1 & 2.
1. (24kg x 3L,3R,3L,3R + 32kg x 3L,3R) RPE 6.4
2. (32kg x 2L,2R,2L,2R + 40kg x 2L,2R) RPE 6.4
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,40kg,32kg) Rest 13 breaths. RPE 6.4
Time 18:05.
Finisher & Cool-down:
48kg+40kg farmer walk. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
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