Last week I did SF advanced level 4.  Being fond of a system that keeps my time consistent, I have decided to couple SF with EMOM. This stands for Every Minute On the Minute.  On my workout timer app, I allow one full minute for the pull-ups, one for the HSPU, and one for each leg of pistols. At level 4, this was not horribly taxing. I am betting that by the time I am doing 7+ reps of these exercises it will be quite challenging. 

8/21

4 Pull ups (regular width) 

4 Hand Stand Push Ups

4 pistols (left x4, then right x4)

5 rounds in 20 minutes

8/23

4 Pull ups (close grip)

4 dips

4 pistols per leg

5 rounds, 20 minutes

8/25

4 Pull ups (wide grip)

4 one arm push up (left x 4, right x 4)

4 pistols per leg 

5 rounds, 25 minutes. 

An extra minute per round for the one arm push up. 

I have been using simplefit.org for several years now (off and on). I took a hiatus due to some pretty gnarly tendinitis and used beast skills and convict conditioning to accomplish some strength goals. As a result I can now do pistol squats and hand stand push-ups. I really wanted to return to the structure and conditioning of simple fit (SF) since I felt so good on this program ( except for the occasional searing pain in my elbow).

A year or so ago I realized that the advanced SF program was heavily reliant on pistol squats and had a day of focusing on HSPU. I knew then that I belonged back there.  Everything was going great until I damaged my right groin tendon in a painful skiing crash.

I am now healed and returning to SF advanced. I have decided to follow an Every Minute On the Minute (EMOM) format for the sets.

August 14, 2016
SF advanced, level 3

3 pull ups
3 HSPU
3 pistols
Repeat for five rounds. Each round takes four minutes (I do the pistols 3 left then three right).

I was able to accomplish this with very little problem. I will finish this week at level three and try level 4 on the 21st.