There are loads of way to do pistols! Here's PVCF athlete, Claudia Spaulding demonstrating the box progression for the one-legged squat!

There are loads of way to do pistols! Here's PVCF athlete, Claudia Spaulding demonstrating the box progression for the one-legged squat!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups 

(Coaches teach the scales for the pistol and HSPU during the warm-up)

2. Press
5-4-3-2-1

15 minutes to work up to a heavy set of 5, then for 4, 3, 2, 1


3. 🤠”Mary”🤠
AMRAP 20:
5 Handstand push-ups
10 Pistols (alternating)
15 Pull-ups

LIII: as rx’d
LII: HSPU to one Abmat, Pike Press off box, Downdog Pike Press or DB Press. Pistols off of box as appropriate. Sub banded pull-ups or ring rows for pull-ups
LI: 5-6 Rounds not for time of:
10 DB Press
10 Reverse Lunges
10 Ring Rows

Have fun!
 

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