Today we get after it with unilateral skills and drills. The pistol is effectively a single leg squat, many aren’t fans of it, it’s because they suck at it. There is no less value in training this move than the double leg squat, except it enhance balance, coordination, accuracy and agility even more than the double leg squat along with strength, flexibility and stamina. Then we get after a nasty chipper that will take big engines and strong legs to finish!
400m Run
30/20 Cal Bike
30/20 Cal Row
________
1:00 Samson stretch each side
1:00 Couch stretch each side
1:00 Pigeon stretch each side
__________
25ft forward squat walk (low squat walk)
25ft backwar squat walk (low squat backward)
2 rounds
__________
5 sit ups
5 candlesticks
5 step ups each side
3 rounds
Pistol mobility / practice drills
– candlestick
– Candlestick pistol
– High box step up and overs
– Supported pistol (holding band or rig)
– Counterbalance pistol (holding light plate or KB)
– Pistol to box
RXConditioning:
16:00 AMRAP
400m run
100 air squat
75 abmat sit up
400 m run
75 wallball (20/14lb.) (10/9ft.)
50 abmat sit up
400m run
50 alternating pistol (25 each leg)
25 abmat sit up
*if you fish restart!
Intermediate:
16:00 AMRAP
400m run
100 air squat
75 abmat sit up
400 m run
75 wallball (14/10lb.) (10/9ft.)
50 abmat sit up
400m run
50 alternating pistol to box/ hold rig or band (25 each leg)
25 abmat sit up
*if you fish restart!
Baseline:
16:00 AMRAP
200m run
50 air squat (to box if need support)
25 abmat sit up
200 m run
30 wallball thruster (10/6lb.)
25 abmat sit up
200m run
30 alternating step ups
25 abmat sit up
*if you fish restart!
**this work helps knees after all the squatting, do it! **
3×25 banded good morning
+
3x 10-15 GHD hip extension
