2011-11-05

SATURDAY WORKOUT

SKILL PRACTICE:
Pistol Squats
15 Minutes

You Have Several Options On This One... No Box Usage Permitted... However, You Can Perform The Following For 30-50 Reps Per Leg... Take Your Time & Improve!!
1. Regular Pistols w/ No Weight
2. Pistols w/ Weight Held Out Front
3. Pistols w/ A Roll
4. Pistols w/ A Band Assist
5. Pistol Negatives (Lower To Bottom Position & Use Both Feet To Return To Standing Position)

WORKOUT:
30 Single Unders
3 Squat Clean Thrusters (88#/132#)
60 Single Unders
6 Squat Clean Thrusters (88#/132#)
90 Single Unders
9 Squat Clean Thrusters (88#/132#)
* As Many Reps Of Squat Clean Thrusters In 5 Minutes, Rest 2 Minutes, Repeat 3 Total Rounds


Check Out Some Of The Crazy Things You Can Do With The Pistol Squat!!

POST YOUR PISTOL VARIATION THAT YOU WORKED ON & YOUR TOTAL SQUAT CLEAN THRUSTER REPS FOR ALL ROUNDS

1 comment:

VanBeek Fitness said...

Pistol Work:
- Megan - Mini Black Band
- Jeremy - Regular & Weighted
- Keith - Large Black (Negatives)
- Jill - Mini Bands
- Carolyn - Mini Black Band
- Dani - Orange Band/ Some Negatives

Workout Results: Total SQ CL TH Reps
Megan - 70# (18, 18, 20)
Jill - 65# (14, 14, 14)
Carolyn - 52.5# (51 Total Reps)
Keith - 35# (11,9,10 Reps)
Dani - 40# (18, 18, 18 Reps)
Jeremy - 133# (15,12,13 Reps)