Pistols are back!

 

SKILLS/TESTING:

Strict Pull Up re-test ONLY IF you tested 3 or less for Ladies and 5 or less for Guys…

(You can also try a strict Muscle Up test or try to get your first Muscle Up if you’re close)

+

Pistol practice for 10-15 minutes

*Work through any of the following:

1. Pistol to a box (Easiest)

2. Pistol standing on the box

3. Pistol with heel elevation/counterbalance

4. Rolling Pistol

5. Regular Pistol (Hardest)

 

WORKOUT:

30 STRICT Chest 2 Bar Pull Ups

(Scale: Chin Above or Seated with Plates)

40 STRICT Ring Dips (MU into, if able)

(Scale: Bands, Bar or Bench Dips)

50 Alternating Pistol Squats

(Scale: Any of the versions done during practice)

* 20 minute AMRAP *

 

Scale reps, if needed, but make movements harder if you do:

# 1 – 20/30/40 reps

# 2 – 10/20/30 reps

 

Make sure you can get get 2x through as a minimum for this one in 20 minutes…

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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