Do 4 standard 4 minute, 8 interval, 20/10 tabatas. Rest 1 minute between each. Count total reps for all 32 intervals.
Results: This was a short workout (only 15 minutes total). Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.
Not for time do 5 sets of
Increase weight each set.
Then EMOM for 9 minutes do each of the following sets. If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed. For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.
Result: For the first part got up to 130lbs. Started with strict presses, last three needed a little push. Second part started easy but the last set was hard enough after 17.1 yesterday.
For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
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.
EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.