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Warm Up:
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds

:30 couch stretch right side
:30 deep squat with plate- rocking between sides
:30 couch stretch left side
:30 each side ankle stretch with plate- in the lunge position with the front foot on the plate

Skill work: pistol progressions
Spend 10:00 working on progressions for your pistol
1. foot behind on the ground- move closer to wrapping it
2. foot behind wrapped around opposite ankle
3. squat to an elevated surface
4. candlestick roll to one leg
5. sit on box but no roll forward
6. stand on box and toe slide off the back of the box
7. parallettes to help get out of the full pistol
8. weight to counter balance

Skill: OHS
3 sets of 2 reps pause OHS
start with an empty bar and pause at the bottom of the squat for :02-:03
5 sets of 1 rep with a :02 pause at the bottom
35%, 40%, 45%, 50%, 55%

Cluster Warm Up- one round with an empty bar, one round with light weight

5 clean grip RDL
4 clean pulls
3 push press
2 front squats
1 cluster

For Time
30 Clusters 95/65
30 Cal Bike

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