Pistol Duel

CFD is sponsoring the Running of the Bulls 8K THIS Saturday, June 1st! 

Volunteers needed to help with our water station from 6:30-7:45am at the corner of Geer and Washington St. 

Sign up on the whiteboard!

WOD for Thursday 053013 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Pistols
4 Rounds: Max reps (-3) pistols Right leg, then Left leg.
Leave 3 reps “in the tank” every round.
Scale to a box to put these sets in the 5-10 rep range.

Strength:
Snatch
4 singles @65%
4 singles @70%
4 singles @75% 1RM

Conditioning:
AMRAP 12 minutes:
20 Parallette Jumps
10 Split Jerks (75/55, alternating legs)
10 T2B

Post Snatch Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). For the skill segment, watch the video below of Coach Ryan.  You will perform 4 sets on each leg of max rep Pistols.  Note that it is max reps, but -3, meaning you actually will do 3 reps shy of a max effort set.  Scale to a box as needed.  

For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 75% 1RM.  Rest 3-4 minutes between attempts.  You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs.  That said, since these are relatively light, try hanging out in the bottom of your receiving position (overhead squat) for a couple of seconds to settle in before standing to full extension.

For the conditioning workout, each time over the parallette counts as one rep on the parallette jumps.  Take care to take off and land on TWO feet, or else you risk twisting an ankle or knee.  For the split jerks, alternate each leg going forward/back on each rep.  Stand back to a full finishing position on each rep.  This weight is very light, but don’t rush.  Although this is an AMRAP, the split jerks in particular should be done with solid form.  You will still get tired from doing it right!  Scale T2B as necessary.

Coach Ryan demos today’s Pistol skill work
[youtube]https://www.youtube.com/watch?v=aGUTxE607Lc[/youtube]