Not for time do 3 round of:
1 x Turkish Getups @ 24kg per hand
AMRAP in 12 minutes of:
Results: For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR). Situp part was the hardest. Now need to work on volume. AMRAP – 5 rounds plus 12 Snatches and 8 Dips.
EMOM for 10 rounds do:
For time complete the following:
Results: Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work. Part B 8:10.
Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups: 5-4-3-2-1-2-3-4-5. During the same minute, immediately following the HSPU, do 5 Strict Pullups.
Part B: Then EMOM for 18 minutes do:
Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest
Results: Format for part A did not work this time. In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds. Carried on anyway to complete all sets, just no rest between.
After the killer metcon yesterday decided to just work on strength today.
First do the following every 4 minutes for 24 minutes (6 rounds):
Then do 3 sets of Turkish Getups, 3 reps per set. Increase weight per set but maintain form all the time.
Results: The first part worked very well… got all 8 rep on the bench press, pullups also no problem. For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work. Made for a more challenging pistol. For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).
EMOM for 20 minutes of:
Then AMRAP in 8 minutes of:
Results: Did the front squats starting on the floor, so had to clean it first. For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.