Skill: Spend the first 10-15 minutes working on Pistols.
10 Renegade Row (M-45 W-30)
8 Renegade Row
6 Renegade Row
8 Renegade Row
10 Renegade Row
-Renegade Row (see demo)
-200M course is to the telephone pole by the bus stop and back
33 thoughts on “Wednesday: Pistol Practice and Run+Renegade Row”
We’re going to be focusing on Muscle Ups tonight during gymnastics class. I want to see some people do their first ones!!!
become a pistol master! http://www.youtube.com/watch?v=oA9iKLJAR94&feature=feedu
That’s pretty freakin’ sweet 🙂
Savvi is pretty bad-ass with the pistols. He got both legs with 10kg! http://vimeo.com/31851110
Pistols: Got my first pistols, woo hoo!
WOD: 12:26 (10#, mostly knee PUs, ouch)
Awesome job Lex!
Also, here’s a link to some videos from Ido Portal for the ‘shrimp’ exercise (one-legged squat with leg behind): http://idoportal.blogspot.com/2009/08/explosive-leg-workout.html This also has some of the jumping drills that we did on Monday in the MovNat / Flow class.
Thanks Chris! The progression you went over was really helpful.
Pistols:Savvi won’t have to worry about me for a while!
WOD: 13:02 (20#, PU form started breaking down somewhere along the way.)
WOD: 8:58, 35#
WOD: 14:07 (12#)
wod: 11:26 rx
Chris – I think I left my DBs out at noon when I ran out for my call – sorry about that.
Completely unacceptable Andy. 😀
Also, I’ll be trying to do a pistol while standing on a kettlebell tomorrow at the noon class.
pistols: ha. lots to work on.. but here is what we should all be aiming for: http://www.youtube.com/watch?v=TWvIu7s-vIM (it gets pretty rowdy about 2 mins in.. and then jaw dropping thereafter)
wod: 11:38 (15#, mostly KPU)
Pistols: apparently I just need to stretch my achilis/shins/quads a bit before I can do these. (right leg): 5 unbroken Rx, 3 unbroken with pvc over head
(left leg…struggle with these): 2 unbroken Rx, 1 with pvc over head
WOD: 14:30 I think (40#)….wow, goodbye arms
12:56, 10#, knees
Pistols were fun… mostly worked on flexibility and balance
WOD: 17:17 @25#
Also, rowed 250m for the run, not sure how that affected things
WOD 14:09 30# subbed row for run. My coordination is drastically reduced when the sun goes down.
You don’t like falling into the potholes in the parking lot? It’s so much fun!
12:53 @ 20#
thanks for the muscle up tips tonight Gretchen!
11.39 @ 15#
(at home) ~16:00 @15#, 350m runs
(for some reason had trouble counting reps….probably cause it hurt)
12:41 @ 15#, mostly knees
14:35(ish) @ 25#. Thanks for encouraging me to use the heavier weight, Jenny!
13:07 – #5lb weights [not enough #10/#12 weights in inventory!]
Improvised in hotel gym:
5 rounds –
20 pushups (16, 12, 16, 20)
1 min. handstand hold (45 sec., 30 sec., 45 sec., 1:00)
12: something plus a bunch of wasted time trying to reset the treadmill.