Large chunk, chipper sequence rep scheme but for time. Often we train reps in this type of scheme of 30’s as 1 round for time, but today we accumulate quite a bit of volume each round and repeat for a total of 3 rounds! Go heavy on all the back squats today as strength development and really use the skill work time to not just prep but to enhance your ability to execute pistols.
400m Run
__________
10 Walking Lunge
10 Sipderman + twist (5 each leg)
10 Scorpion
10 Narrow air squats
10 Kipping swings
2 rounds
Pistol / pull up
10:00 skills and drills to progress pistols:
- deep single leg step up
- Band or rig supported pistol
- Pistol to a box
- Pistol with heel elevated
- Counterbalance pistols (holding plate)
4×5
All working sets
75-80 1rm goal! )
RXConditioning:
30 V Up
30 pull up
30 pistol
3 rounds for time
Intermediate:
30 V Up (modified ROM)
30 pull up (banded pull up)
30 pistol to box
3 rounds for time
Baseline:
30 Knee up Crunch
30 jumping pull up (or leg supported pull up)
30 Pistol to box + holding rig/ step up
3 rounds for time
3×10 reverse scap push up
