S&S 24kg to 32kg (1j)

Warm-up: 

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.

Mon: (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

Wed: (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4

Fri: (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 3 breaths. Time 4:50. RPE 8.5

 

(Rest 1 minute)

 

TGU: Rest 13 breaths between sets on Mon & Wed

Mon: (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5

Wed: (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2

Fri: (24kg: 1L,1R x 4, 32kg: 1L,1R)

Rest 7 breaths. Time 9:25. RPE 7.0

 

Finisher & Cool-down:

48kg+32kg farmer carry. (30sec/30sec)

90/90 stretch and QL straddle. (3 minutes)

 

OS-Big 5. (5 minutes) 

(Optional on alternate days) 

Q&D snatch protocol x 2 Series and PTTP x ~40%.

S&S 24kg to 32kg (1i)

Warm-up: 

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing: Rest 9 breaths between sets on Mon & Wed.

Mon: (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

Wed: (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4

Fri: (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 4 breaths. Time 6:00. RPE 6.3

(Rest 1 minute)

TGU: Rest 12 breaths between sets on Mon & Wed

Mon: (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5

Wed: (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2

Fri: (24kg: 1L,1R x 4, 32kg: 1L,1R)

Rest 8 breaths. Time 11:10. RPE 6.0

Finisher & Cool-down:
48kg+32kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days) 

Q&D snatch protocol x 2 Series and PTTP x ~40%.

PTTP modified ( 4b)

Warm-up:

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

(8 minutes)

Deadlift:
Mon: 250lb x 5,3,2: RPE 6.5
Wed: 250lb x 5,3,2: RPE 6.5
Fri: 270lb x 5,3,2: RPE 7.8
(Superset with:)
Side-press: (L/R)
Mon: 60lb x 6,5,4: RPE 6.4
Wed: 60lb x 6,5,5: RPE 6.5
Fri: 65lb x 6,5,4: RPE 7.7
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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 ~40% volume on alternate days.

PTTP modified (4a)

Warm-up:

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

(8 minutes)

Deadlift:
Mon: 230lb x 5,3,2: RPE 5.4
Wed: 250lb x 5,3,2: RPE 6.5
Fri: 250lb x 5,3,2: RPE 6.5
(Superset with:)
Side-press: (L/R)
Mon: 55lb x 6,5,5: RPE 5.4
Wed: 60lb x 6,5,4: RPE 6.4
Fri: 60lb x 6,5,5: RPE 6.5
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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 ~40% volume on alternate days.

Isometric 2

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~9:

Monday on Low & Friday on High positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Wednesday on Medium positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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.

 

Isometric 1

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~9:

Monday on Low & Friday on High positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Wednesday on Medium positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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 24kg to 32kg (1h)

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.5

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 4 breaths. Time 6:05. RPE 6.3

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 8 breaths. Time 11:40. RPE 6.0

Finisher & Cool-down:
40kg+32kg 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 ~40% volume on days 2, 4, & 6.

 

S&S 24kg to 32kg (1g)

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.8

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.5

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 5 breaths. Time 7:55. RPE 6.0

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.2
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 9 breaths. Time 14:25. RPE 5.9

Finisher & Cool-down:
40kg+32kg 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 ~40% volume on days 2, 4, & 6.

 

PTTP modified (3b)

Warm-up:

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

(8 minutes)

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

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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 ~40% volume on days 2, 4, & 6.

 

PTTP modified (3a)

Warm-up:

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

(8 minutes)

Deadlift:
1: 230lb x 5,3,2: RPE 5.4
3: 230lb x 5,3,2: RPE 5.4
5: 250lb x 5,3,2: RPE 6.9
(Superset with:)
Side-press: (L/R)
1: 55lb x 6,5,4: RPE 5.4
3: 55lb x 6,5,5: RPE 5.4
5: 60lb x 6,5,4: RPE 7.0
(Rest 5 minutes after BW pull-up x 5,4,3 between sets)

Finisher & Cool-down:
32kg racked carry. (:30/:30 sec)
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 ~40% volume on days 2, 4, & 6.

 

Isometric 2

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~8-9:

Monday on Low & Friday on High positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Wednesday on Medium positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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.

 

Isometric 1

Warm-up:

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

 

Isometric hold x 6 secs x 6 reps at RPE ~8-9:

Monday on Low & Friday on High positions.

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

Wednesday on Medium positions.

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

Finisher & Cool-down:
24kg overhead carry. (30sec/30sec)
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 24kg to 32kg (1f)

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.3

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 5 breaths. Time 7:40. RPE 6.1

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 9 breaths. Time 14:15. RPE 6.0

Finisher & Cool-down:
40kg+32kg 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 ~40% volume on days 2, 4, & 6.

 

S&S 24kg to 32kg (1e)

Warm-up:

32kg GSQ, hip bridge, 16kg halo, & chin-up x 5,3,2.

 (10 minutes)

Swing x 3 Days: Rest 9 breaths between sets on days 1 & 3.

1. (24kg: 10T x 6, 32kg: 10T x 2) RPE 4.6

3. (24kg: 10L,10R x 5, 32kg: 10L,10R) RPE 5.4

5. (24kg: 10L,10R x 4, 32kg: 10L,10R)

Rest 6 breaths. Time 9:40. RPE 6.0

(Rest 1 minute)

TGU x 3 Days: Rest 12 breaths between sets on days 1 & 3.
1. (24kg: 1L,1R x 3, 32kg: 1L,1R) RPE 4.5
3. (24kg: 1L,1R x 5, 32kg: 1L,1R) RPE 5.3
5. (24kg: 1L,1R x 4, 32kg: 1L,1R)
Rest 10 breaths. Time 18:35. RPE 5.8

Finisher & Cool-down:
40kg+32kg 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 ~40% volume on days 2, 4, & 6.