Pistol Position

Ask Beast how to Pistol and eat cake!

Still having problems mastering your Pistol Squat?

Before you try to do a Pistol, you want to make sure that your basic squatting mechanics are stable and powerful, and that you have the hip mobility needed to ensure a safe base for this squat. Take a look at this video from K-Star and Carl Paoli showing an exercise you can do to help you get that Pistol Squat:

[yframe url=’http://www.youtube.com/watch?v=WpSQSmw3o00&feature=player_embedded’]

Q.O.D: Do you have any tips that helped you get your Pistol Squat? In the comments section, please share with us any of the Pistol drills that you have learned.

Today’s Workout

Buy In – Dynamic warmup focused on kipping pullup skills (hollow and arch rocks, beat swings,and pushing away from the bar) followed by max pullup testing!
* Can YOU get on the leaderboard?

WOD – “Swing Low, Sweet Chariot”
21-15-9 reps of:
KB swings (35/55lbs)
Overhead lunges (25/45lb plate)
Abmat situps

Games Prep – 55/70lb KB
Zone 3 – 15/35lb plate
Zone 2 – 20/35lb KB
Zone 1 – scale as needed

Cash out – MWOD
* Psoas stretch against post (1 minute per side)
* Roll out legs with a foam roller
* Partner pec stretch


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