Today's Workout: 121613

Front Squat/Back Squat – 3/6/3/6/3/6 (same weight throughout)
20 Pistols (per leg)
50 Ring Dips
50 Pullups
20 Pistols (per leg)
…for time.
“Jude” is a technical chipper that can be scaled for any level. Pistols can be done as one-legged squats; ring dips can be scaled to box dips; pullups can be scaled to kneeling pullups. The point is that you’ll reach technical failure at each before moving on to the next. This may happen several times at each point of the workout.
In many workouts, we aim for metabolic fatigue: you *could* swing the kettlebell once more, but you’re too tired. In this workout, you won’t likely reach metabolic fatigue on the pistols, but may exhaust your shoulders, triceps and chest on the ring dips; and lats, teres minor and biceps on the pullups. Your time will be dictated less by fatigue than by technical prowess. The pullups and ring dips should take 3-5 minutes each, with the remainder of your time spent executing and attempting pistols.
Saturday is the 2013 SUPERMEET! Get ready for heavy lifting! Two hours to reach a max in the snatch, clean and jerk, deadlift, squat, bench press (new!) and weighted pullup. That night, come back to the gym for our Catalyst Family Christmas Party (see facebook group for details.)