Rather than breaking out the KBs again, Thursday’s class turned to a body weight move that’s a stumper for most, followed by a short blast of a met-con.
eh, the pic says it all this time.
To prep, for the pistols, everyone first started off with 3 sets of 5 single leg floor touch (SLFT) per leg. After that, everyone gave pistols a go.
While pistols may seem like a parlor trick, their application to all aspects of fitness is undeniable. Pistols demand that we constantly exert power through-out the entire range of motion, all while on only one leg. Beyond mere strength, pistol squats also require balance, flexibility, coordination and endurance. Although we’ve done reviews of pistols in the past, I also really like Jimmy Bathurst’s pistol tutorial over at BeastSkills.Com.
Without any tools for assistance (we’ve been known to use boxes and straps before), we turned to each other for partner assisted pistols: have your partner hold your hands or wrists, and then lower down into the pistol position as far as you can, using your partner to help with both balance and power to return to the top. After about 10-15 minutes, it was time to break a little sweat.
Short, sweet and to the point, the goal was to push all out for 6 minutes to achieve as many rounds as possible of the above triplet. Wall walks were to be done as close to the wall as comfortable, and jumping lunges were scaled to alternating lunges. Burpees need no scaling.
Seems like lot’s of people are already out of town for the holidays, but if you’re here, we’ll still be holding class this Saturday and Sunday.