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Components

Pistols: Week 5

Body Weight Mostly

Workout

Mobility

Max Effort Assault Bi ...

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Workout

Mayhem Affiliate 07/18/2023

Announcements

We are currently on week 7 of 8 on our barbell cycle.
Don't forget about the monthly challenge! Accumulate 5 minutes in the bottom of the squat position each day. Challenge runs July 3rd thru July 28th. Login to the Mayhem Monthly Challenge class to record your progress.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warmup
-into-
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar - build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump

2. Workout Prep
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike

Skills and Drills

Pistols: Week 5 (Checkmark)

All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.

Advanced: No Assistance
Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band
Beginner: Use a box, band, or Pull up rig.

It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.

Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)

Workout

BWM: Body Weight Mostly (AMRAP - Rounds and Reps)

AMRAP 14

30 Mountain Climbers | 10 HSPU

20 Lunges | 10 Pistols (5 each leg)

10 Cal Row

WOD: Workout (2 Rounds for time)

7 min CAP Each Set

3 rounds:
10/8 Calorie Assault Bike
9 Deadlifts (155/105)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (155/105)
10/8 Calorie Assault Bike

RX+
12/10 Calorie Assault Bike
185/125 DL