Wednesday 1.17.2024

*Coach’s Notes: Working toward the Pistol Squat

A Pistol (or Single-Leg Squat) is a movement that demands not only a lot of strength in the knee, but also excellent mobility in the hip and ankle. Truth be told, there are many other single leg variations that we can use, but the Pistol remains a sought-after challenge for many of us. So, here are a few ways to regress this movement as we work toward the full version.

1) Pistols to a box or bench — shortening the range of motion by lowering to an object

2) Pistols OFF a box or bench — getting to full depth on the pistol, but not needing the keep the other leg straight and off the floor

3) Elevate the heel — using a wedge or slantboard here will held mitigate limitations around the ankle, and load the quad more.

4) Using a hand assist — hold onto rings, an upright, or have one or both hands on boxes.

“FITNESS” & “PERFORMANCE”

A. Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Pistol Squat x 6-8 reps each leg @ 2011 (hold a KB if you are proficient here, or work Pistol progressions if you need practice)
Station 2 – Weighted Strict Pull-up x 3.3.3 (rest 15-20 seconds between clusters; drop the weight if needed after the first or second cluster) or Strict Pull-ups x 6-10 reps (accumulated) @21X0 tempo
Station 3 – Filly Carry x 60 seconds (one KB in Front Rack, one in Farmer’s Hold — switch sides at 30 seconds)
Station 4 – Hollow Hold/Rock x 35-45 seconds

B. For max reps:
4 Minutes of Dumbbell Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C. For max calories:
4 Minutes of Rowing

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first