Tag Archives: Pistol Squats

Double Unders, Pistols, Sumo DLHP, Handstand Pushups

By | | , , ,
Comments Off on Double Unders, Pistols, Sumo DLHP, Handstand Pushups

Practice Double Unders

Pistol Squats

  • 3-3-3-3-3

Then perform AMRAP in 7 minutes of:

  • 7 x Sumo Deadlift Highpull @ 40kg (88lbs)
  • 7 x Handstand Pushups

Results:  For the pistols, foot on 5kg plate, 2.5kg counter weight in hands.  AMRAP:  4 rounds plus 7 HSPU.

 

Bench Press, Pistols, Run 1 Mile

By | | , , , ,
Comments Off on Bench Press, Pistols, Run 1 Mile

Perform the following….

  • 10 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 8 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg
  • Rest 2 minutes
  • 6 x Bench Press @ 73kg
  • Rest 15-20 seconds
  • 5 x Pistols per leg

Then for time complete the following:

  • Run 1 Mile
  • Rest 2 minutes
  • Run 1 Mile

Results:  Pistols were the same as ever, 3kg counter weight plus raised heel.  For the second part:  1st Mile:  7:10 / 2nd Mile:  7:38

Pistol Practice

By | | , ,
Comments Off on Pistol Practice

10 Pistol Squats per leg

Result:  After a 5km trail run and stretch (calves, glutes, hip flexors) was able to do three sets splitting the squats up into 5-2-3 reps per leg.  I needed the support of a 10kg plate under my heel for the first set then I needed both the plate and an 8kg kettlebell counter weight for the second and third sets.