Tag Archives: Pistol Squats

Back Squats then Pullups, RFE Split Squats and HSPU

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4 rounds of

  • 6 x Back Squat @ max weight from last time

Then 3 rounds of

  • 3 x Tempo Pistol Squats per Leg 3131

Then EMOM for 20 minutes cycle through the following stations

  • Station 1 – 6 x Rear Foot Elevated Split Squat Left with single Kettlebell @ 32kg
  • Station 2 – 5 x Weighted Pullup @ 10kg
  • Station 3 – 6 x Rear Foot Elevated Split Squat Right with single Kettlebell @ 32kg
  • Station 4 – 5 x Deficit Handstand Pushups

Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.

TRX Core Work then Landmines, Pistol Squats and Hip Thrusts

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Something different for the legs with this one.

5 rounds of

  • 3 x Pistol Squat left
  • 3 x Pistol Squat Right

Then 3 rounds of

  • 5 x Hip Thrusts @ 220lbs with 2-3 second pause at top

Then 3 rounds of

  • 8 x Landmine Front Squats @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Left @ 45lbs
  • 8 x Landmine Staggered Stance Deadlift Right @ 45lbs
  • 8 x Landmine Deadlift @ 45lbs

Then 3 rounds of

  • 10 x TRX Side Plank Dips Right
  • 10 x TRX Side Plank Dips Left
  • 10 x TRX Pike Press

Results: Pistols were a challenge after not doing them for so long. Heel elevated on 10lbs plate, 5lbs plate as counterweight in hands. Hip thrusts were good… I guess I could go heavier if I wanted.

Back Squats and Pistols then T2B and Box Jump Overs

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for practice and form

  • 50 x Alternating Pistol Squats (25 per leg)

Then for time

  • 10 x Toes to Bar
  • 10 x Box Jump Overs
  • 9 x Toes to Bar
  • 9 x Box Jump Overs
  • …reduce by 1 rep per roumd
  • 1 x Toes to Bar
  • 1 x Box Jump Overs

Results: Back Squat got to 220lbs/100kg. Pistols OK… counted the sloppy ones too, but got through all 50. Used a 10lbs plat for heel lift and 5lbs plate for balance. Metcon 6:37.

Weighted Pullups and Pistols then Row

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Warm up with 5 rounds of

  • 5 x Sots Press with Empty Bar
  • 5 x Goblet Squat @ 24kg
  • Rest 1 minute

Then 3 rounds of

  • 5 x Weighted Pullups @ 10kg
  • 3-5 x Pistol Squat per leg

Then for time

  • Row 1000m
  • Rest 3 minutes
  • Row 500m
  • Rest 2 minutes
  • Row 250m

Results: 1000m 3:56, 500m 1:56, 250m 0:57, total 12:49.