10 Pistol Squats per leg
Result: After a 5km trail run and stretch (calves, glutes, hip flexors) was able to do three sets splitting the squats up into 5-2-3 reps per leg. I needed the support of a 10kg plate under my heel for the first set then I needed both the plate and an 8kg kettlebell counter weight for the second and third sets.
Weighted Pullups
3-3-3-3-3 @ 15kg
Weighted Dips
3-3-3-3-3 @ 25kg
Perform AMRAP in 12 minutes of:
Result: Weighted dips and pullups went really well. Metcon: 5 rounds. I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.
Practice Double Unders
Take 15 minutes and try and perform 10 sets of 10 unbroken DUs. Any sets under 10 don’t count.
Perform as many rounds as possible in 8 minutes of:
Result: Completed all DUs in 15 minutes. It was good to have a goal when practicing and also not trying for max reps every time. For part two: 6 Rounds.
Perform 5 rounds, each with 3 sets of the following, increasing weight each round. As with the Bear Complex, rest as needed between rounds.
The above is one set, so 3 sets is a total of 9 reps of each exercise. The max weight is the last round that can be performed unbroken.
Result: 30-35-40-45-50kg Last unbroken round was at 45kg. In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking. Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.
Perform 5 rounds of the following alternating working one minute and resting one minute:
Round 1:
Round 2:
Finally perform 100 Walking Lunges