How is the body faring after 14.1 and the gymnasty WOD yesterday?? Hope you are all looking after yourselves. In the next few weeks we will write in a few "catch up" areas. This will enable you to get some ROD work done but not overdo it on the volume side of things.     Also you will have noticed the "Level 2" section. This is only for the experienced CBD athlete. And one who has been following this program and/or has shown that they have been able to handle extra work on top of the main programming. So if you are looking at this for the first time or have only ever done the "3x5" once or twice then you are to continue on the 3x5 road for now.     A): Strict Press 3 x 5. Heavier than before if possible, same load on all sets. Level 2*: Every minute on the minute for 6 mins of: 3 Strict Press @ 70-80% Notes: Can't ignore the importance of the Strict Shoulder Press. If you are new to this, or are on level 1 then the 3 x 5 is your bag. Remember after your warm up sets (of which there should be about 3-4 sets), pick the load you want and stick to it for all 3 sets. If you're on level 2 pick about 70% of your 1RM and see how the first 3 mins go. If they are successful then add a wee bit of weight. No more than 80% of your 1RM please. Make sure you achieve success on all 6 mins.   B): 10 minutes solid practice of Pistol Squats. Then perform 30 Pistols for time, alt leg each rep. Notes: Everybody can stand to improve their pistol squat. Not just for WOD purposes, but for mobility reasons and smaller muscle activation reasons. If you are not able to do pistols "rx" on flat shoes then build in some progressions (a coach will help you here). If you are able to do them still spend 10 mins on your form, making sure to keep your heel down. Very often poor ankle rom is the problem (this will also hinder your other squats too). If at the end of this you have struggled then this is a clear indicator that you need to go work on your mobility in the ankle and calf areas. For the 30 pistols for time exercise, be sure to alternate legs every rep. Pick a challenging but achievable scaling. Cut off is 4 minutes.     C): Catch up on something missed from yesterday (spend no more than 20 minutes on whatever you choose).   *: Note that Level 2 is only for experienced CBD athletes. If unsure then ask the coach which one you should do today. Don't be offended if we tell you not to do level 2!