Synergy Fitness – Functional Training: Tu/Th/Sat
Context – PRACTICE
Skill Warm Up
Spend 10 minutes working on pistol and weighted pistol progressions…
-Single Leg Step downs (SLOW)
-Single Leg Squats to a box
-Single Leg Squats w/assistance
“Mutiny at Sunset”
1500m/1300m Row (scaled 1000m)
then 4 rounds:
8 supine ring rows
8 DB hang power cleans 45lb/30lb
8 pistols (alternate legs as desired)*
16 burpees (scaled 10)
Scaling Guide: 10 – 18 minutes.
*22 min Time Cap
Rx Plus: 135/85 hang power cleans and pistols with 35/26lb kettlebell.
‘Faster’ athletes should go on a later wave (especially if you don’t have enough rowers), so that they can push themselves a bit harder trying to catch everyone else.
Be sure to avoid the early arm bend on rowing so that your biceps aren’t ruined for the ring rows.
The same goes for the dumbbell hang power cleans, if you use too much arm you’ll pay the price on later rounds. Ankle mobility will help many people who struggle with pistols but are strong enough.
Scale RX pistols to low box squat pistols, or standing on the box pistols (letting the straight leg drop below the supporting foot).