20 04 16 – Pistols

From the Blog

20 04 16 – Pistols

Warm up:

  • Coaches warm up

 

Mobility:

  • Hip
  • Ankle

 

Strength/technique –┬áPistol squats:

  • 10-10-10-10-10 (alternating each rep)

For development:

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

 

Met Con:

Buy-in: 50 DUBz

  • 25 Power Cleans 50/35kg
  • 50 Situps
  • 25 Shoulder to Overhead 50/35kg
  • 50 Box Jump 24/20″
  • 25 Pullups

Cash-out: 50 DUBz