Skill Work
Pistol Practice
EMOM x 12
1 – Ankle Mobility
2 – Balance/Front scale
3 – Pistols/1 leg push
Workout
6 RFT
12 DB Renegade Rows
12 DB Power cleans
12 DB FR lunges
*reps for the rows and lunges are total.
Rx – 50/35
**Slowing things down a bit today with some single leg focus in the form of pistols. It can be tough to do a brief warm up then throw this movement into a workout, which is why we like to dedicate 12-15 minutes on parts of the movement to make sure you know how to prepare for them when they pop up in a workout (*cough* next week *cough*). That doesn’t just include the final step of what your pistol or pistol scale might look like, but the mobility and balance work necessary to get there. If you lack ankle flexion and can’t stand on one foot for more than 5-10 seconds, you’re going to be limited in your ROM and scaling options for the pistol, as well as take longer to improve on the movement. And most of these skills are things you can work on at home, so it’s not something you practice only every 3 weeks in the gym.
The workout busts out the DBs we have a little more hinging work in the form of power cleans, so hopefully your low back and hamstrings are doing okay from the deadlifts and swings so far this this week. But we’re also doing renegade rows, which we haven’t done yet this summer. It’s a chance to get in some pulling work without a barbell (bent over rows) or the rig (pull/chin ups). If this is your first run in with them, I’m sure you’ll enjoy the movement.
Daily Read
Tortilla chips – ranked!
*For your next chips/salsa night
-Washington Post