Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:05.
Rest 1 minute.
TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.2)
Time 13:10.
Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 25, 2017
Saturday, November 18, 2017
S&S 32kg to 40kg (2aa)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:20.
Rest 1 minute.
TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 11:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
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:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:20.
Rest 1 minute.
TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 11:45.
Finisher & Cool-down:
48kg+40kg farmer walk. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)
Saturday, November 11, 2017
S&S 32kg to 40kg (2z)
Warm-up:
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:40.
Rest 1 minute.
TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:50.
Cool-down:
48kg+40kg farmer walk.(1 minute)
90/90 stretch and QL straddle. (2 minutes)
OS-Big 5. (4 minutes)
40kg GSQ, hip bridge, 16kg halo, & BW pull-up x 5,3,2.
(10 minutes)
Swing x 3 Days:
1. (24kg x 15L+15R x 6: Rest 16 breaths. RPE 6.1)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:40.
Rest 1 minute.
TGU x 3 Days:
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:50.
Cool-down:
48kg+40kg farmer walk.(1 minute)
90/90 stretch and QL straddle. (2 minutes)
OS-Big 5. (4 minutes)
Saturday, November 4, 2017
S&S 32kg to 40kg (2y)
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:45.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:40.
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.3)
Time 7:45.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.1)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 12:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 28, 2017
S&S 32kg to 40kg (2x)
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 8:05.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 14:15.
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 8:05.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.1)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 14:15.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle
Saturday, October 21, 2017
S&S 32kg to 40kg (2w)
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:55.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 13:55.
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.1)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.4)
Time 7:55.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.3)
Time 13:55.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 14, 2017
S&S 32kg to 40kg (2v)
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:55.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 14:10.
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
Time 7:55.
Rest 1 minute.
TGU x 3 Days.
1. (24kg x 3L,3R,3L,3R,3L,3R: Rest 20 breaths. RPE 6.2)
2. (32kg x 2L,2R,2L,2R,2L,2R: Rest 20 breaths. RPE 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 14:10.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, October 7, 2017
S&S 32kg to 40kg (2u)
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
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 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 13:40.
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 6.2)
2. (32kg x 10L+10R x 6: Rest 16 breaths. RPE 6.2)
3. (10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R:
32kg,40kg,40kg,32kg,32kg: Rest 6 breaths. RPE 6.5)
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 6.2)
3. (1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R:
32kg,40kg,40kg,32kg,32kg: Rest 10 breaths. RPE 6.4)
Time 13:40.
Cool-down: OS-Big 5.
Later: 90/90 stretch and QL straddle.
Saturday, September 30, 2017
S&S 32kg to 40kg (2t)
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.
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 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.
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