Workout of the Day

Pistol development Warmup

-30 deficit calf raises

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

WOD 3 Rounds Single Leg Squat development:

Reverse Lunge to Pistol Progression

Start at step 1 and go through the sequence with 10 reps per step according to your ability.

Aim for 1 step (10 reps) each minute .  If after testing each movememt you fing that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round

1. Reverse Lunge

2. Reverse Lunge with Plantar Flexion *

5. Hawaiian squat **

3. Speed Skater Squat (Reverse Lunge with back foot off the ground)

4. Pistol with back foot behind front heel (both feet touch the ground)

6. Pistol with back foot on front leg (calf or back of the knee)

7. Bottom up Pistol.  ***

8. Pistol

* Rest the top of your back foot on the ground

If needed, scale steps 6 and 7 using a counterweight or holding onto an anchor for balance. If needed, you can use an object to “sit on” at a height that is appropriate for your range of motion.

**  https://www.youtube.com/watch?v=2Ex2OV9DyoQ

Scale https://www.youtube.com/watch?v=pHtNBTuOn4Q

*** start in the bottom of the squat with both feet on the ground. Stick one leg out in front of you and stand up using the other leg

Warmup

-wrist series

-20 deficit calf raises

-1 min jumprope

-20 scapular pushes

-10 side to side squat

-10 pike squat

-5 slow pushups. Tale 10s to descend with perfect form

– 10 jumping deck squats

-1 min jumprope

-10 burpee deck squats

WOD: for time

-100 double-unders

-21 burpees

-75 double-unders

-15 burpees

-50 double-unders

-9 burpees

Then

-2 min rocking table

-90s twisting bear

-90s supine shoulder extension

-10r supine shoulder extension walk

-90s seal stretch

-90s each side reach underneath

-90s seal rock

-90s supine trap stretch

-90s elevated cat stretch

-90s capsule stretch each side

Warmup

-Systems check 1

3R

-1 min monostructural (run, jumprope, ride, row, or jog in place)

-10 air squats

-8 odd object swings (if you can’t get a warm up weight, lifts or light swings to warm up)

-30 s rocking table stretch

-8 curls each arm

WOD: For Time

-50-40-30-20-10 reps of single arm curls *

-10-20-30-40-50 reps of odd object Swings **

Cool down

2R

-1 min supine shoulder extension ***

-1 min Outside-inside-outside back  ****

DETAILS:

* Alternate between bicep curls and hammer curls in successive sets. For example, if do 50hammer curls, 40 bicep curls, 30 hammer curls, 20 bicep curls etc

You can increase the weight of the curls as the reps go down. Do all reps in a set on one arm before moving to the other.

Keep elbows glued to sides

Flex and extend arm fully. Pause briefly at the end of each range of motion.

Hammer curl: https://youtu.be/zC3nLlEvin4?t=23

Bicep curl: https://youtu.be/yfIipkiRpXY?t=83

** Use Russian KB swing style of motion. Objects may be awkward and we don’t want them overhead.

*** https://www.youtube.com/watch?v=T_HFGPLpnmc

Try to keep hands together and extend as deeply as possible into shoulder extension.

With the hands together, extend as deeply as possible into shoulder extension.

Pay special attention to your elbows. No discomfort. only go as deep into the stretch as the elbows can comfortably handle

**** https://youtu.be/ssSaK9jjK90?t=25

Warmup

-2 min jog in place

-20 scapular pushes

3R

-10 five second descent air squats

-4 inchworm to cobra *

-3 hip rotations each direction

-5 push ups

3 Rounds

WOD 1

4R

4 min AMRAP

-20 side to side squat

-10 burpees

-1 min rest

WOD 2

5 Rounds

Every 90s

-max pull in 25 seconds *

* keep shoulders down and back in cobra. If you can’t straighten arms, then keep elbows bent.

** Pull can be scapular pull ups, strict pull ups, ring row, barbell style rows with an odd object. I’ve been throwing an old bedsheet over a tree limb to do “sheet rows”

Thursday at PDXstrength
9:30 am Zoom Group Strength and Conditioning
Noon Zoom Group Strength and Conditioning
5:30 Zoom pm Group Strength and Conditioning

*Drop ins welcome to take our Zoom classes- all levels can participate in these workouts*

Warm up

-wrist series

-jumprope for 90s

-Systems check 1 for 2 min

-10 squat

-15 arch ups

-10 side to side squat

2R

– 6 inchworms

-10 bootstappers

-10 jump squats

-10 plank jacks

-1 min prayer stretch in the bottom of a squat

WOD: 5 rounds

-wall sit series *

-20s transition

-hollow arch roll tuck in ascending 5 second increments each round: 5, 10, 15, 20 seconds etc **

-20s transition

* Wall sits:

-both legs 30 s;

-rest 15 s;

-one leg held at horizontal straight out, 15 sec;

– rest 15 s;

– other leg held horizontal, another 15 seconds.

Stabilize from glutes and hips as opposed to the knee. Drive out of your heels and press your back into the wall.

If this is painful on your knees, then you can sit with hips higher on the wall.

**hollow arch roll tuck: hollow arch roll https://www.youtube.com/watch?v=U3UYDspctYg Then add a tuck at the end of each complete roll

Starting on back, Log-roll back and forth but do tuck-up or V up after every roll, increasing by 2 roll-tucks each time (one each direction). Try to keep only core in contact with the floor without touching shoulders or leg. To log roll you have to start in hollow, roll sideways to arch, then roll back to hollow.. then do your tuck

Wellness

2R

-90s Elevated Seiza

-90s narrow hurdler each side

-90s wide hurdler each side