Skill: Pistol/single leg squats(glutes/quads)*
3-5 sets of 10-15 reps per side
This movement can be difficult for many people due to lack of practice, strength, or mobility. To get better we will practice single leg squats to a high and/or low box with a SLOWWW(3 sec) lower, band assisted, and counter balancing with weight in arms. If you do these right you’ll feel them right in the glutes tomorrow and the next day.
Workout: Teams of 3
21 minute clock
12 touch n go cleans 115/75
9 box jump overs 24/20
6 ring rows
(1 athlete completes a full round while the other 2 rest. Continue in this manner until each person has completed 3 rounds)
1000 m run(all 3 athletes)
100 thrusters 115/75*
*at least one athlete must be doing synchro squats with athlete working on thrusters.