Workout
10-9-8-7-6-5-4-3-2-1
Pull ups
Deadlifts – 225/155
Pistols (per leg)
100m run
**To (hopefully) clear up any possible confusion, the workout
For time
10 Pull ups
10 Deadlifts
10 Pistols (10R/10L)
100m run
9 Pull ups
9 Deadlifts
9 Pistols (9R/9L)
100m run..
then 8 of each, 7, etc.. until you do 1 pull up, 1 deadlift, 1 pistol per leg, and finish the workout with the 100m run.
The running route is out the door to the right to the manhole cover at the corner of 11th and H St, and back in the gym.
This workout combines strength, speed, agility, balance, coordination.. ALL THE THINGS. It’s a good challenge. I see the pistols being the limiting movement for quite a few people. If that’s the case, as with Wednesday’s strict handstand push ups, scale the movement to something challenging yet doable. I’d rather you struggle a touch than just going through the motions of a shorter range of motion movement. Of course we want you to complete the workout as quickly as possible, but learn a new/challenging movement by struggling a bit.
Daily Read
What does it mean to “be on time”
*scroll nearly to the end of the page to get to the words
tl;dr – If the plan is to be somewhere at 6pm, on time is 5:55. Getting there at 6pm means you’re 5 minutes late.