Tuesday, November 7, 2017

Spotlight Coach of the week - Ronnie

With this one Ronnie wanted to tackle a few movements that we all need to work on a bit but tend to shy away from.

Also for the skill we are hitting those pistols again. Remember that we have to work on the things that we suck at.

So here we go

Warm Up
3 Rounds:
200 M Row
5 GHD Sit-ups, beginner just to parallel
5 HSPU (as strict as possible)
5 C’s and D’s

Skill
Pistol Squats
Progressions:
1. Seated From the bench
2. Seated From a 18" box
3. Seated From a 12" box
4. Single leg Candle stick roll up
5. Single leg standing on a box

Metcon
5 rounds for time:

-1 Rope climb (12 ft), beginner 3 ground to standing
-2 bar Muscle up, level 2 banded M/U or 3 chest to bars, Level 1- 4 pullups
-3 squat cleans, or 4 Power cleans 185/125, 155/105, 135/95
-400 M run or 500 m row

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