Wednesday, June 5

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Shoot ‘Em Up: It’s Pistol Time

Perhaps, at this point in your CrossFit career, you have mastered the
air squat and you are starting to add some serious weight to your
weighted squats. Think you’re a badass? Think again. Have you tried
performing a pistol? Watch this athlete at CrossFit Cult performing a pistol — also known as a one-legged squat. (FYI: He does standard pistols for the first minute and then shows weighted variations and more as it goes on.)
If you’re an athlete looking to take the art of squatting to the next
level, the pistol is definitely a movement that will get you there.

FYI: Pistols will help you improve your back squat, front squat, overhead squat, and your deadlift.

“Why Should I Work on Pistols?”  Tabata Times explains…

 

1. Mobilize and warmup with Bullet Proof Shoulders

2.  Work on Pistols for 5 minutes.

3. Wendler Phase 2 Deadlift and Shoulder Press

(training 1RM = 90% of PR)

  • 70% of training 1RM x3 reps
  • 80% of training 1RM x3 reps
  • 90% of training 1RM x3+ reps

4. "Muffins and Sweatpants" gym WOD and Grip Strength work

Comments

  1. Liz Miller says:

    Bullet proof shoulders
    Pistol work..ah! Getting better.
    Tabata stairs lowest 17

  2. lindsay says:

    deadlift
    160#x3
    185#x3
    205#x5
    shoulder press
    50#x3
    55#x3
    65#x8
    oly wod
    clean and jerk 70% 5-5-5
    95#
    clean pull 90% 4-4-4-4
    115#
    front squat 5 sec pause at bottom 65% 4-4-4
    105#

  3. Steven Roessig says:

    Muffins and sweatpants
    RX’d 13.00

  4. Muffins and Sweatpants 13:53
    Bulletproof shoulders and pistol work in non Oly shoes( they are my crutch)
    DL
    145×3. 165×3. 185×5
    SP
    60×3. 70×3. 80×4

  5. Dead lift
    180 x 3
    205 x 3
    230 x 7
    Shoulder Press
    75 x 3
    85 x 3
    95 x 7
    Muffins & Sweatpants 19:01 rx’d

  6. Jesse Prescott says:

    Week one wendler
    Deads 225 – 260 – 295
    SP – 95 – 110 – 125
    WOD – 13:13

  7. DL
    117-3
    133-3
    150-4
    SP
    47-3
    55-3
    60-6
    nutrition for Wed B-

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