Skill Work 10 - 15 Minutes
Pistol Progressions
Pistol to a box
Pistol with a 5# or 10# plate under your heel
Pistol on top of a box, with your leg down the side, or down the back of the box. Try to hit full depth, and come back up.
Then…
Open Workout 11.1
As Many Rounds As Possible in 10 Minutes:
30 Double Unders
15 Power Snatches (75/55)
*No Single Unders today, scale the Double Under reps to 20, or 15, if necessary. Keep the Power Snatch weight at 60 - 65% of your 1RM or 75/55, whichever is less.
"Forging Elite Fitness In Midtown Omaha"
11 comments:
5 1/2 + 4 snatches
4 rounds , 55#
3rds + 7 snatch. Scaled DU
5 rounds + 1 scaled du to 15
5 rounds + 2 snatch rx
4 1/2 rds + 9 snatches @60% (#35). 10 DUs every round...earned 'em 1-2 at a time.
Pistols with 2.5# plate for counter balance.
4 + 11 rxd
ALMOST pistols. :(
3rds + 10 DU (Scaled DU to 15)
Pistol on right leg
5rds @65# du 10 per round
Dave
3 + 3 snatches
4rds @ 53#.
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