Thursday, November 4th 2021
Warm-up
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats
2 rounds
60 sec Row @mod then hard
10 in-and-out squats
B. Mobility
Prone PVC press
10-15 repetitions
C. Specific
1 set
5 Goblet squat + shift
3 Close stance air squats*
5 Banded wall-slides, slow and controlled
3 wall walks
*These will help with getting the body accustomed to the unique balance and coordination of a pistol.
Gymnastics
Metcon
Headstand push to plank
10mins Practice:
-Head stand push to plank
-Head stand to freestanding HS
-Handstand to plank
-Kick-ups to wall supported HS
-Pike holds
Metcon
Metcon (AMRAP – Reps)
EMOM 30 mins
6-8 KB swings 32/24Kg
6-8 push-ups
6-8 Pistols
6-8 KB swings 32/24Kg
6-8 push-ups
6-8 Pistols
Score: total reps
Scaling options
Beginner
EMOM 30 mins
6-8 Russian KB swings @light
4-8 Hand elevated push-ups
4-8 Air squats or High box step ups
Intermediate
EMOM 30 mins
6-8 KB swings 24/16Kg
4-6 push-ups
6-8 Box elevated pistols
Extra Accessory
Metcon
3 x 10/10 Banded RNT RDL + Reach
Goal: Unilateral posterior chain stability
TC: 10mins
COMP
10mins Practice:
Headstand push to plank