Coach Eric warming up.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: building the pistol
2. Three rounds: 10 ring push-ups w/ feet on box, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions
Use standard push-up progressions and ring rows as appropriate.
3. “By-tor and the Snow Dog”
- 5 Push Jerks
- 10 Pistols (alternating)
- 30 Double-unders
LIII: push jerks @ 155/108lbs
LII: push press or push jerks as appropriate, Single-leg Squat exercise as appropriate
LI: Six rounds not for time of 5 push press, 10 walking lunges, 1 minute double-under practice.