I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15.
EMOM for 20 minutes:
Then 6 rounds for time
Results: For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time. Metcon 7:11.
4 rounds of
Then for time
Results: Bodyweight is still 165lbs/75kg. Metcon in 15:43.
3 rounds of
Then immediately following the last rest do 3 rounds of
Focus on slow, steady, touch and go reps.
Then AMRAP in 12 minutes of
Results: Hang Cleans 95-105-115lbs. Cleans 125-135-140lbs. Failed on the 4th rep of the final round so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | WG | Back Squat Ring Dip | Task |
| Thursday | W | Power Snatch | EMOM |
| Friday | W | Strict Press Dumbbell Row | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MW | Back Squat Devil Press | Task |
| Thursday | MGW | Power Snatch Double Unders Pullups | Time |
| Friday | M | Kettlebell Swings TRX Atomic Press Row | Task |
| Saturday | M | Run | Task |
| Sunday | – | – |
EMOM for 10 minutes (5 rounds of each) rotate through each station
Then for time do 27-21-15-9 of
Then for time
Results: First Metcon 7:32, Row 7:43. Hmmm almost like I planned it that way :).