Greg, I need to up my metcon work as i am prepping for the POPAT (police officers physical assessment test) basically 4 minutes of job related task hell, very anaerobic. I am confident i will pass, but still want to maintain my weightlifting as I still want to compete (have 2 meets coming up june.27/aug.22). some of the departments require a 1.5 mile run as well to be completed under 12 min. Even at my current weight (94kg), I can pass that as well. Any suggestions on applying this to the current training program would be great!
3 | 2009-05-19
Power Snatch: 150, failed at 155. Still can't get my left shoulder working correctly.
Sn Grip High Pulls: 155 x3
Power Clean And Jerk: 205, cleaned 210 but missed the jerk.
4 rounds for time: 5-34" box Jumps + 10 KPU + 30 sec rest: 4:17
4 | 2009-05-21
Try dropping one of these WOD days (tues or thurs ideally - more of a tech day) and replacing it with a run and/or a ~4-6 min metCon.