Skill Work
Pistols
EMOM x 12
1 – Ankle Mobility
2 – Front Scale
3 – Pistols/1 leg push
– Lateral box step ups/step downs (3 to 5/side)
Workout
12 min AMRAP
10/8 cal row
15 Air squats
*If you complete 8 rounds under the cap, the time is your score
**Skill day! Focus is on some unilateral work for the pistols because, well.. they’re a single leg movement. We’ll spend about 40 seconds per movement to help you find which leg might need a little more work. A little wobbly trying to balance on your left leg? Need to scale the height of the box on the step ups for the right leg v left leg? Heel pops off the ground before your butt gets to parallel? All good things to find out on a day like this so weaknesses can be addressed, drill work assigned, and you’ll be able to crush pistols (or however you might modify them) when they come up in a workout in the coming weeks.
Rowing and air squats? Oh man! This looks easy, right? *evil grin* I’ll be watching for depth on the air squats — if you’re not cheating you’re night trying 😉 This workout might be in the same time domain of yesterday’s heavy deadlifts, but quite the contrast in movement selection. Don’t be fooled by ‘just air squats’. This is a great couplet, and I’m excited to see people race each other to get those 8 rounds.
Daily Listen
Florence Price: Symphony No. 1 in E minor
-YouTube