GRIZZLY– For Time:
27 Box Jump Overs 20/24
21 Clean and Jerks 65/95 M55/75
15 Squat Cleans 85/135 M75/105
9 Squat Clean Thrusters 105/155 M85/125
KODIAK– For Time:
27 Box Jump Overs 20/24
21 Clean and Jerks 65/95 M55/85
15 Squat Cleans 95/135 M75/105
9 Squat Clean Thrusters 125/185 M90/130
POLAR– For Time:
27 Box Jump Overs
21 Clean and Jerks 55/75 M45/65
15 Squat Cleans 75/105 M60/90
9 Squat Clean Thrusters 95/135 M75/105
SKILLS AND DRILLS – Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)
Beginner:
6-10 Pistols (to a box or using a band)
* Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Extension
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight
