180731 ~ Pistol Pete....what a Treat!

Pistols....the often overlooked gymnastics skill!  Whether it's strength, mobility, or both, today we will work on our skill progressions and blast through our weaknesses!

Skill:

Pistol Pete!

Mobility:

Kettlebell Ankle Pulse x 20 reps (each leg)

Then…

Option 1 –
Every 30 seconds, for 4 minutes (2 Sets Each Leg) of:
Front Weighted Pistol Squat Balance x 20 seconds


Option 2 –
Every minute, on the minute, for 4 minutes (2 Sets Each Leg) of:
2-4 Front Weighted Candlestick Roll to Pistol Squat Balance

Then…

2 min ME Pistol Squats

Or

2 min ME Banded Alternating Pistol Squat

Or other scaling options.

Conditioning:

5 rnds (20 min)

1:30s Work: 30s Rest

ME Cal Row

ME Alt.DB Full Snatch (70/50#)

Cash Out:

50 GHD Situps

ME Hold @ Parallel after every 10 reps.

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