Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Power Clean Strict Press Front Squat Clusters |
EMOM |
| Tuesday | – | – | – |
| Wednesday | G | Weighted Pullups Weighted Dips |
Task |
| Thursday | – | – | – |
| Friday | W | Snatch Overhead Squat |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run 5k | Task |
| Wednesday | GMW | Toes to Bar Dumbbell Snatch Deadlifts Burpees |
Time |
| Thursday | – | – | – |
| Friday | GMW | Double Unders Kettlebell Swings Snatches Goblet Squats Situps Box Jumps |
Task |
| Saturday | – | – | – |
| Sunday | M | Run 5k | Task |
EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.
Not for time do 5 sets of:
Then do AMRAP in 7 minutes of:
Rest 3 minutes then do another AMRAP in 7 minutes of:
Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.
Take 20 minutes or so to do 5 sets of the following complex:
Increase weight each set to the working weight for the next part.
Then, every 3 minutes for 15 minutes (5 sets) do the following:
Results: Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.