Warm-up
Spend 2 minutes in Z1
Then, modified snatch warm-up and PVC mobility session
Emphasis on snatch balance
2 or 3 rounds
10 OHS
10 behind the head push press; snatch grip
10 snatch balances
Strength
Snatch balance – spend 15 minutes getting better at a tough movement
This is among the hardest accessory movements in our arsenal. Getting better at the snatch balance will not only help you build the strength needed getting under a bar but will help you develop the confidence needed to commit to a squat snatch. Even if you aren’t quite ready to add a ton of weight, this exercise can truly help. Do not necessarily try to ‘max out’ you lift, instead put a challenging weight on the bar and complete a min EMOM.
WOD
“Drip Drip”
600m row or 600m run
Then, 6 rounds of
8 HSPU’s
8 pistols
Then, 600m row or 600m run
*must be opposite of buy-in
When you think about difficult movements, most of the top offenders require all 10 characteristics of fitness; speed, strength, power, agility, accuracy, balance, coordination, flexibility, endurance, and stamina. The pistol and HSPU’s are clear candidates for hardest movements and they definitely require a demonstration of all 10 characteristics.
Make sure you take the time to work through the progression tree for the pistol. Start with the easiest movement and walk yourself through each step; air squats – close stance air squats – reverse lunges – box step-ups – box pistols – pistols with a band – pistols using the rig – Rx pistols
Form is everything with pistols. As you get tired and form breaks down, the knee will start to come over the toes, and we all know that isn’t the way it should be. Be smart but hold yourself accountable, if you really start to lose your good form, simply scale the movement so you stay safe.
