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)
Saturday, February 24, 2018
S&S 32kg to 40kg (3d)
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 6.5
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 10:10.
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 13 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 6.5
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 10:10.
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 13 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)
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