TUESDAY
| Gymnastics Development
Pistol Squat Skills – Single-legged balance (keep working knee in-line with toes) – Toe-assisted pistol squats – Toe-assisted pistol squats – Alt. pistol squat negatives – Box pistols – Pistol squats / attempts x 5-10 EL
Today’s gymnastics skill work should see athletes without pistol squats working through progressions, achieving virtuosity before moving down the list. |
| WOD
For total time: 36 Alternating pistol squats 24 Chest-to-bar pull-ups 12 Power snatches 65/45kg *Rest 2:00 12 Power snatches 24 Chest-to-bar pull-ups 36 Alternating pistol squats
Rx+: 75/52kg Active: Foot-assisted pistols (non-working foot on working foot’s heel), chin-over bar pull-ups, 55/37kg Lifestyle: Air squats, jumping pull-ups, 40/30kg
Time cap: 16 minutes
The workout should see a conservative pistol squat option that allows constant movement throughout the initial. The C2B option inside 2:00 when fresh. Power snatch weight should reflect approximately 60% 1RM
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