Skill: Pistols

Athletes will spend 15 minutes working on developing pistol squats.  Athletes will work through progressions that will allow them to begin developing the necessary strength needed to perform a pistol squat.


LEVEL 1 - Box step ups: 3 x 10 per leg @ light to moderate weight - athletes should focus on controlling the eccentric portion of the step up.  Bodyweight can be enough!!!


LEVEL 2 - Elevated pistol step downs 3 x 10 per leg - athletes will stack 3 45# plates on top of one another.  They will focus on a 2-3 second eccentric step down until they are in the bottom of a pistol squat.  They can stand back up if they are able, but it is not required.


LEVEL 3 - Pistol squats: 4 x 8-10 per leg @ moderate 


5 Rounds for time:

11 Sumo deadlift high pulls (95/65)
22 Wallballs (20/14)

*There will be a 14 minute time cap on today's metcon.