Building on our gymnastics work from yesterday we have pistols work today, which is also a great single leg strength builder. In fact, we have a couple of opportunities to work on our single leg strength with those reverse lunges in the EMOM later on but let’s get back to the pistols. The pistol, or single-leg squat, is a unique exercise that combines strength, flexibility, and grace in a manner unlike many other movements. Back in March, I put some links that went over the progressions and benefits of working single leg strength. Today, I’d like you to consider the important role your flexibility and mobility play into the success of mastering this skill. You MUST have great hip and ankle mobility to get this movement–check out what Carl Paoli has to say about this mobility piece (at the2:27 mark if you want to get right to it). After checking out what Carl has to say, get on opening up those hips and ankles and get your skills on!
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Tuesday’s WOD
Skill: Pistols
Take 10-12 minutes to work on Pistols or Pistol Progressions
WOD: EMOM
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
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