Jul-30

AM

A. Push Jerk x2 + Split Jerk x2 – build to mod-heavy, technical complex for the day; rest as needed

255# – stability feels great

B. Front Squat – 4 x 2-4 @ heaviest load from last week across; rest as needed (if you’re feeling good last set can progress load)

4,4,3,3 @335# – no belt, feeling pretty strong here.

C. Bench Press – in 3-4 sets: build to 80% EFFORT triple for the day, then AMRAP sets of 3; rest 60sec @ that load (stop @ 6-7/10 fatigue level, this = moderate, stimulative bench press work)

235# x 12 sets – bench feels stronger again

+

Pistol Tech / mechanics

A1. Leg Wrap Pistols – 3 x 6-8 slow / controlled reps ea leg; rest as needed

*https://www.instagram.com/p/BY-8B47BdO3/?hl=en&taken-by=cfgymnastics

A2. Pistol Position Leg Lift – 3 x 4 w/ 4-6sec isometric hold each rep; rest as needed

*https://www.instagram.com/p/BZGtQ0qBwop/?hl=en&taken-by=cfgymnastics

A3. Wtd. Vest Tempo Pistol – 3 x 6-8 super slow / controlled reps ea leg; rest as needed

Like that. Overall my pistols always feel pretty smooth.

PM

15min cyclical warm-up (cyclical = run / row / ski / AB / etc)

10min Joint Prep (dynamic ROM / specific prep for workout)

+

12min AMRAP

18cals Row

14 BF burpees

10 Double DB Power Snatch @ 50#

72 Double-unders

3 Rounds + 30 reps

+

Choice Cyclical – 15-20min @ easy recvoery pace

PWO Breathing Protocol from BM