“Week 5/Pistols…”

Posted: February 5, 2018 in Uncategorized

300+ Reps Later… Earned That Pizza!!!

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 Now Onto Monday…

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Week 5 Numbers & Lifts…

80% Ladies & Gents… Good Luck!!!

Monday: 80% Of Your 3 Rep Max Front & Back Squat…

Tuesday: 80% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press…

Wednesday: Hang Power Snatch… Let Your Coach Know What You Used Last Week…

Thursday: 80% Of Your 3 Rep Max Deadlift…

For Today’s MetCon… You Will Have 4 Scores… 3 Scores Of Rounds/Reps & Finish Time…

Many MODification For Pistols: Coaches Choice For Each Individual…

Have Fun With ‘Em!!!

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ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 3 Mins

3 Front Squats @ 80% of your 3 Rep Max

Every Min On the Min x 3 Mins

3 Back Squats @ 80% of your 3 Rep Max

MetCon…

AMRAP in 4:30 Mins/Secs: Buy In: 21 Sit Ups…

5 Chin To Bar Pull Ups Or Ring Rows

7 Push Ups

9 Air Squats

Rest 30 Secs…

AMRAP in 4:30 Mins/Secs: Buy In: 15 Sit Ups…

3 Chest To Bar Pull Ups OR Jumping Chest To Bar

5 Push Ups

7 Jumping Air Squats

Rest 30 Secs…

AMRAP in 4:30 Mins/Secs: Buy In: 9 Sit Ups…

1 Bar Muscle Up… OR… 1 “2-4-1” Combo Of:  Chin/Chest To Bar + Toes To Bar… OR… 1 Burpee Box Jump

***If You Can Perform Chest To Bar Pull Ups… Make It A Chest To Bar Pull Up + Toes To Bar… If Not… Perform A Chin To Bar Pull Up + Toes To Bar… If Neither Is Do-Able… Perform 1 Burpee Box Jump…***

3 Push Ups

10 Alternating Pistols (5 On Each Leg)

Rest 30 Secs…

800 Meter Run…TIME!!!

3…2…1…GO!!!

Mando

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