Workout of the Day

7 min AMRAP:
-10 power snatches (75/55)… scale (65/45) or (45/35)
– 3 bar muscle up … scale = jumping chest to bar pull up

4 rounds for time (25 min cap)
-400m run
-30 hip extensions (scale to arched body rocks)
-1 length handstand walk
-2 lengths overhead walking lunge lunge (45/25)

7rounds
– High Sled Push Down(70/50)
-Low Sled Push Back
-10 Kb Swings(70/53)

Al Kavadlo’s pistol progressions

Stability here is more important than mobility. Don’t worry if you can’t get hips below knees yet. Keep it STABLE and work on going down and up under your own weight.

-Assisted pistol (use pole)
-Elevated pistol (use box with one leg hanging off side
-counterbalance pistol
-full pistol

L-seat progressions

– hollow body on floor with palms at hip level on floor. Bring one knee toward chest Keep one leg straight with 90 degree bend at hip.
– press out arms on box with knees tucked toward chest.. try to drive hips in front of arms
– press out arms on box with one knee tucked to chest and while kicking one leg straight out

5R
-5 seated straddle leg lifts each side

4 x 75m accelerations focusing on smoothness and leg turnover.
Run fast but do not run hard

Then
– fast 200m
– easy (jog, walk) 200m
– fast 400m
-easy 400m
-fast 800m
-easy 800m
-fast 400m
-easy 400m
– fast 200m
-easy 200m