Skill Work
Pistol Practice
EMOM x 12
1 – Ankle Mobility
2 – Balance/Front scale
3 – Pistols/1 leg push
Workout
12 min AMRAP
8 Pistols (4/4)
10 Burpees OTB
12 Sumo deadlift high pull (75/55)
**Aye.. so you should be properly warmed up for pistols after the skill work. Again, don’t go HAM on these and turn the EMOM into an AMRAP. Work for about 30-40 seconds and give yourself some time to rest and recover. These skill days are more about quality of the movement vs quantity. Hone your technique before adding volume and intensity to the movement.
And you’ll be able to use your progression (#3) in the workout. You’re not out of the woods in terms of legs after the pistols and you’ll be using them for the sumo deadlift high pull (SDLHP). The SDLHP can often be mistaken as an upper body pull movement instead of a lower body pull. Think of it as vertically rowing – the power in the movement comes from the push/legs (80%) and the remaining power comes from the arms/pull (20%). Technique is very similar, too. At this weight you should be able to cycle 12 fairly efficiently if you’re using legs/arm properly.
Daily Read
Things to do this weekend – Oct 22-25
-Washingtonian Magazine