1.  Saturday's WOD for me:

#205 Hang Cleans max in 1 minute

20:00 AMRAP
400m Run
5 Muscle Ups
10 Front Squats at #135

50 min mobility

2.  Your homework

5 rounds for time
8 Alternating DB snatches (heavy) men no heavier than #100, ladies no heavier than #70
2 Rope Climbs

This stretch is great for multiple heavy hang cleans

Active Recovery

2 mile bike ride
1k row with elevation mask slow
Barbell Turkish get ups 20/arm
60 min
Rest day.  Mobility
Warm up/goat
Turkish get ups
Handstand walk

Deficit Deadlift


3 rounds 1:1 work to rest ratio
800m run 
15 2Pood K

EMOTM  2 Power Cleans + 1 Push Jerk @ 70% for 8:00

AMRAP 6:00
5 Deadlifts #315
15 Wall Balls #20

Wall Climbs 
Weighted Pullups

Mobility 20:00 
Here is a quote from Neil Armstrong that applies to our training.

"The single thing which makes any man happiest is the realization that he has worked up to the limits of his ability, his capacity ... It's all the better, of course, if this work has made a contribution to knowledge, or toward moving the human race a little farther forward."

I put this up for two reasons.

1.  The words in bold signify how sometimes we get caught up in other's PRs or times on the board.  As long as we are improving on our PERSONAL records, we are doing something right.  The key word is personal.  Compare the new you to the old you and your motivation will not diminish as you travel on your journey of 

2.  If you figure out something for yourself i.e. a new way to kip a pullup, or a verbal cue that worked for you during the clean and jerk, share that with the community.  Better our community with your knowledge.

Happy Pistol-ing!




If you are curious:


45 min  mobility and goat work (Turkish get ups)

A.  Work to a max snatch for the day

B.  3-3-3-3-3 Back Squat

C.  5 rounds with 3:00 rest

   3 x TnG power snatch
   15 Cal Airdyne

I will also post my training WODs on here.  I hope this is helpful.
Here is a link that may be helpful for your pistols