24 10 16 – Pistol squats

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24 10 16 – Pistol squats

Warm up and pre activation:

  • 20m duck walk
  • 20m horse walk
  • 40m lunge, twist, squat
  • 3×3 jefferson squat
  • mobilise hip and ankle

 

Strength / technique – Pistol squats:

Beginners:

  • Progression using box, rings, bands, rig and counter weight
  • Use candlestick to drive into an unassisted movement

Intermediate/advanced:

  • 5-5-5-5-5 work up to a heavy set (5 per leg, alternating)

 

Met con –┬áMary – 20 min AMRAP:

  • 5 HSPU
  • 10 pistils
  • 15 pull ups