Pistols Firing

Tuesday we’ve got pistols in the workout.  This single legged version of a squat will ideally more or less mimic the movement patterns of a standard air squat.  However, pistols are much more challenging, requiring coordination, balance, and flexibility well above and beyond that of their two-legged cousin.

C-Nik, pistol queen

As with many of the more technical movements, there are lots of ways to scale.  If flexibility is an issue placing a small plate under your heal could help.  If balance is the problem you can try putting your hand on the wall, or another object for additional support.  In general, I’d rather not reduce an athlete’s range of motion in a movement, but if necessary you can use a target for single leg sit-down-stand-ups.  Whatever way you choose to scale know that it’s just where you’re at today.  The goal is to develop full, unassisted pistols by improving a little every time you practice, and tomorrow’s AMRAP is an excellent opportunity.

September 27, 2011
Strength:
Push Press 5-5-5-15+
(ideally final set is about 75% of best set of 5, challenging but possible for a set of 15 or more)

WOD:
AMRAP 10:
5 Kettlebell Swings (32kg/24kg)
10 Pistols
15 Box Jumps (24″/20″)

9 thoughts on “Pistols Firing”

  1. Christina Nikitopoulos

    WOW, I am so bummed I can’t come in today. I would have loved this workout! Enjoy, all, and make sure your pistols look like that! 🙂

  2. push press: 37kg for 5 and 27kg for 20. Which means I can definitely do more than 37kg for 5.

    WOD: 5+9 rx with what i imagine was some really weird looking pistols, including a few that knocked me over. Christina, i’m envious of your flexibility!

    Per usual, big thanks to Haley for pushing me through this one, it was a HUGE help 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *