Warm Up: 400 m run then 2 rds of 10 pvc pass thurs, 10 ohs, 10 pull aparts
Skill Focus: Pistols
Go over pistol progressions – bands, plates under feet, holding toes, not holding toes, holding plates, etc. Advanced can work up in weight.
Push Press: Beginning with 60% of 1rm, establish new 1 rm
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
Please enforce REST, especially after 90% rep. At least 3 mins needed.
8 min AMRAP:
8 alt pistols
8 bar over burpees
8 power snatches (95/65)
Post: PP/rounds + reps
How's everyone feeling after those lunges yesterday? Ready for some pistols or ready to shoot the programmer? Pew, pew!!
Skill Focus: Pistols
Go over pistol progressions – bands, plates under feet, holding toes, not holding toes, holding plates, etc. Advanced can work up in weight.
Push Press: Beginning with 60% of 1rm, establish new 1 rm
60% x 5
70% x 3
80% x 1
90% x 1
100% x 1
100%+ x 1
Please enforce REST, especially after 90% rep. At least 3 mins needed.
8 min AMRAP:
8 alt pistols
8 bar over burpees
8 power snatches (95/65)
Post: PP/rounds + reps
How's everyone feeling after those lunges yesterday? Ready for some pistols or ready to shoot the programmer? Pew, pew!!
Image
Image
