Skill Work
Pistol Practice
EMOM x 12
1 – Ankle Mobility
2 – Balance/Front scale.. or a pistol negative – controlled lowering after you’re able to hold your balance.
3 – Pistols/1 leg push
Workout
10-9-8-7-6-5-4-3-2-1
DB snatch – per arm, alternating (1-50/35)
2 Pistols/leg
*Completed as 10/2, 9/2, 8/2.. 2/2 , 1/2
**Use some dedicated time at the start of class to work on your single-leg squats, aka ‘pistols, then put those pistols to good use in the workout. Note that we’ll be alternating everything – pistols and snatches – and it’s reps per arm and leg. Am I trying to trick you? Not at all. Am I hoping you use a DB weight and pistol scale that will allow you to complete this workout as quickly as possible with solid technique – absolutely. Will that technique likely falter a bit? Of course. But be aware of it and work to correct it on the following reps as with yesterday’s power snatches. Have fun with these pistols after the glute bridges.
Foot/ankle mobility work – 27 Squats