- Possible assistance for one legged squat
- Box
- DBs (5-20lbs)


Notes for today:
Most will need some assistance for station 1 and/or a modification.
Pistols (one legged squat) should be loaded if possible, unloaded and assisted if needed.
Handstand stuff is taking a small step up to be slightly more difficult than last week.
Single leg RDL will strengthen the leg and hip



2 rounds of

20m Circus Bear Walk
20 x Spidey Crawl/Duck Walk
20 x Side V-Up Left
20 x Side V-Up Right
2 x Wall Walk
5 x Prone Swimmer
20 x Hang activates/ circles (10/10)

Movement Practice/ station set-up

10/22/2021 - Fitness A


For 30 minutes, as many rounds at the highest quality possible

3 x Strict Muscle-up w/slow negative
12 x Weighted Pistol (6L, 6R)
4 x Handstand Push-Up + 2 x Split Leg press to Handstand (alternate) + 4 x Triangle Taps
16 x Single Leg Romanian Deadlift (8L, 8R)

Feet on floor assist will be needed by most for the muscle-ups.
Those still working on command of one legged range of motion or strength can work unweighted on the pistol.
Handstand work is meant to be done with feet on a box, but can be done with feet on floor.
Single leg RDLs are meant to be weighted with one DB in each hand
Add Score


No comments

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.