This month’s theme is a bit of a misnomer, as we don’t avoid high skill movements for the rest of the year. Instead we’re trying to reinvigorate athletes to get excited to work on movements like muscle ups, double unders, handstand walking, and more within conditioning pieces rather than solely skill work. We also have a few days with some higher-than-usual volume of gymnastics movements (sets of 100 double unders, big sets of toes to bar or pull ups, etc.).
Pistol Skill Progression Warm Up: Banded Ankle Distraction, 2:00/side, Pistol to a box (start high, progressively get lower), Pistol while standing on a box (this allows the non-working leg to not be extended out in front of the body), Pistol using a stable support for assistance (rig), Pistol using an unstable support (band attached to a rig)
This progression works well as a warm up if you have pistols, and also as a way to figure out what scaling option is appropriate for the workout. Don’t pistol on your toes — your whole foot needs to be flat.
Mary, AMRAP 20 Minutes: 5 Handstand Push Ups, 10 Pistols, 15 Pull Ups
“Mary” is something we like to think of as “Cindy’s” big sister. This iteration of a 20 minute AMRAP should have a similar feel but at a slightly slower pace. Scale the movements and/or reps as needed (consider a rep scheme like 4/8/12 or 3/6/9 with the goal of consistent, quality movement). Pistols can be scaled to single leg squats to a box or while holding onto a rig or upright, or lunges. This whole class is a great opportunity to serve as a gymnastics skill day with a 20 minute window to rotate through some higher skill movements that have excellent functionality.
4 Rounds: :30 of 10’ Lateral Side Shuffle, :30 Leg Swings, 20 1.25 Air Squats, 10 1.25 Empty Bar Back Squats
For the 4 rounds, half the class can be performing the lateral side shuffle while half perform leg swings, then swap. For the leg swings, swings front to back with each leg and side to side with each leg. Then perform the one and a quarter squats as a group before grabbing barbells.
Mobility Recommendation: Pigeon Pose, 1:30 per side
Back Squat: 4-3-3-2-2-2
We are looking for 6 heavy sets of back squat. Each set should present a challenge but the real focus is hitting those heavy doubles at the end of the program. Consider set rest periods or squatting every 3:00 or so to ensure adequate rest.
Every 2 Minutes for 8 Minutes: 15 Sumo Deadlift High Pulls (95/65), Max Reps Box Jump Overs (24/20)
We expect to see a big drop off in BJOs each round but you should still have roughly a minute each round to do them. You should be able to perform the SDLHP in no more than 3 sets at any point in the workout. This is a continuously running 8 minute clock with no rest – every 2 minutes you are back on you barbells.