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Thursday, November 4th 2021

Warm-up
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
1 set
5 Goblet squat + shift
3 Close stance air squats*
5 Banded wall-slides, slow and controlled
3 wall walks
*These will help with getting the body accustomed to the unique balance and coordination of a pistol.

Gymnastics
Metcon
Headstand push to plank

10mins Practice:
-Head stand push to plank
-Head stand to freestanding HS
-Handstand to plank
-Kick-ups to wall supported HS
-Pike holds

Score: For quality
TC: 10mins

COMP
10mins Practice:
Headstand push to plank

Metcon
Metcon (AMRAP – Reps)
EMOM 30 mins
6-8 KB swings 32/24Kg
6-8 push-ups
6-8 Pistols

Score: total reps

Scaling options
Beginner
EMOM 30 mins
6-8 Russian KB swings @light
4-8 Hand elevated push-ups
4-8 Air squats or High box step ups

Intermediate
EMOM 30 mins
6-8 KB swings 24/16Kg
4-6 push-ups
6-8 Box elevated pistols

Extra Accessory
Metcon
3 x 10/10 Banded RNT RDL + Reach

Goal: Unilateral posterior chain stability