Skills
Pistol Progressions
(Accumulate 10/10 Pistol Squats each side)
Rope Climb Skills
MetCon
“Chunky Monkey”
Rx
3 Rounds for time of:
400m Run
20 Russian Kettlebell Swings 70/53
10 Ring Dips
50m Single-Arm Front-Racked Kettlebell Carry 70/53
2 Rope Climbs
L2
Russian Kettlebell Swings @ 53/35
Ring Dips w/ Band
Carry @ 53/35
2 Rope Climbs/4 Floor-to-Stand Rope Climbs
L1
Russian Kettlebell Swings @ 35/20
Dips on Bench
Carry @ 35/20
4 Floor-to-Stand Rope Climbs
We are revisiting the pistol squats again. The goal for today is to accumulate 10 pistol squats on each leg. Take your time on this, technique and position will go a long way with this movement. This allows you to stay balanced over your foot. We will also work on rope climb skills, specifically the foot-lock technique and bringing your knees up to make your climbs more efficient.
A lot of kettlebell movements this week. Nothing like a kettlebell to show us our imbalances! This single-arm front-racked carry is shorter than Monday’s, but I still recommend switching arms to work on balancing out your body. The Ring Dips will improve your shoulder stability and tricep strength. If you are proficient in this area, go strict. The rope climb will probably slow some of you down. Focus on establishing a solid foot lock and standing yourself up, not just pulling yourself up. Remember, your legs are much stronger than your upper body!