20 01 15 – Pistol squats

From the Blog

20 01 15 – Pistol squats

Warm up:

  • 1 min jog
  • 1 min skip
  • 1 min sit up
  • 1 min air squat
  • 1 min walking lunge with torso twist

 

Mobility:

  • Hip and ankle distraction
  • squat hold and stretch
  • single leg hip hinge into top of pistol hold

 

Tekkers / Strength:

  • Pistol squat progression using box, rings, bands and rig
  • Use candlestick to drive into an unassisted movement
  • Use KB as resistance and counterbalance

Then

10 min alternating EMOM

  • minute 1 – 10 alternating pistol squats
  • minute 2 – 30 double unders

 

Metcon:

12 minute AMRAP

  • 9 hang power cleans 60/40kg
  • 12 KB swings 24/16kg
  • 15 box jumps 24/20″

If you can increase the weights and height of the box please push yourself…