Isometric 1

 

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.

 

Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)

Monday & Friday:

Bent-over Row x 2, 2, 2

Zercher Squat x 2, 2, 2

Reverse Curl x 2, 2, 2

Overhead Press x 2, 2, 2

Pull-up x 2, 2, 2

 

Wednesday:

Deadlift x 2, 2, 2

Bicep Curl x 2, 2, 2

Upright Row x 2, 2, 2

Overhead Press x 2, 2, 2

Dip x 2, 2, 2

 

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

 

(Optional on alternate days)

Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.

S&S 32kg to 40kg (1h)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.

1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0

3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3

5. (32kg: 10L,10R x 4, 40kg: 10L,10R)

Rest 5 breaths. Time 8:30. RPE 6.6

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 13:45. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1g)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

 

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.

1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0

3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3

5. (32kg: 10L,10R x 4, 40kg: 10L,10R)

Rest 6 breaths. Time 9:30. RPE 6.2

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.3
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 10 breaths. Time 15:50. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 minutes)

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.

PTTP modified (5c)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 250lb x 5,4,3,2: RPE 6.8
3: 250lb x 5,4,3,2: RPE 6.7
5: 270lb x 5,4,3,2: RPE 8.3
(Superset with:)
Side-press: (L/R)
1: 60lb x 7,6,5,4: RPE 6.8
3: 60lb x 7,6,5,5: RPE 6.7
5: 65lb x 6,6,6,4: RPE 8.3
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

PTTP modified (5b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 250lb x 5,4,3,2: RPE 6.9
3: 250lb x 5,4,3,2: RPE 6.8
5: 270lb x 5,4,3,2: RPE 8.3
(Superset with:)
Side-press: (L/R)
1: 60lb x 7,6,5,4: RPE 6.9
3: 60lb x 7,6,5,5: RPE 6.8
5: 65lb x 7,6,5,4: RPE 8.5
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

PTTP modified (5a)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 250lb x 5,4,3,2: RPE 6.9
5: 250lb x 5,4,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,5: RPE 5.4
3: 60lb x 7,6,5,4: RPE 6.9
5: 60lb x 7,6,5,5: RPE 6.9
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 minutes)

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1f)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 5 breaths. Time 8:05. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 9 breaths. Time 13:40. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1e)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 6 breaths. Time 8:35. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 10 breaths. Time 14:20. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

S&S 32kg to 40kg (1d)

Warm-up:

40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (32kg: 10T x 6, 40kg: 10T x 2) RPE 5.0
3. (32kg: 10L,10R x 5, 40kg: 10L,10R) RPE 5.3
5. (32kg: 10L,10R x 4, 40kg: 10L,10R)
Rest 6 breaths. Time 8:00. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 1L,1R x 3, 40kg: 1L,1R) RPE 5.0
3. (32kg: 1L,1R x 5, 40kg: 1L,1R) RPE 5.4
5. (32kg: 1L,1R x 4, 40kg: 1L,1R)
Rest 10 breaths. Time 13:55. RPE 6.5

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
PTTP x ~33% volume on days 2, 4, & 6.

 

Royal Court

Warm-up:

24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.

(10 minutes)

Day 1, 3, & 5:
Hindu Push-up x 5
Hindu Squat x 5
Back Bridge x :5s hold
x 5 (Rest 5 breaths between movements)
(~9 to 10 minutes)

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D snatch protocol x 2 Series and
TGU x ~33% volume on days 2, 4, & 6.

 

PTTP modified (4c)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 250lb x 5,4,3,2: RPE 6.9
5: 250lb x 5,4,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,5: RPE 5.4
3: 60lb x 7,6,5,4: RPE 6.9
5: 60lb x 7,6,5,5: RPE 6.9
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.

 

PTTP modified (4b)

Warm-up:

32kg GSQ, hip bridge, & 16kg halo x 5,3,2

(8 minutes)

Deadlift:
1: 230lb x 5,4,3,2: RPE 5.4
3: 250lb x 5,4,3,2: RPE 7.0
5: 250lb x 5,4,3,2: RPE 7.0
(Superset with:)
Side-press: (L/R)
1: 55lb x 7,6,5,5: RPE 5.4
3: 60lb x 7,6,5,4: RPE 7.0
5: 60lb x 7,6,5,5: RPE 7.0
(Rest 4 minutes after BW pull-up x 6,5,4,3 between sets)

Finisher & Cool-down:
24kg/24kg racked carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional) Q&D swings/push-ups x 2 Series and
TGUs x ~33% volume on days 2, 4, & 6.