pistols
High Volume Pistols
28/05/09 12:22
Pistols
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
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Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Bodyweight
6 ladders of 3 rungs
36 pistols per leg
Bottoms Up Cleans
32 kg. 1x3R/0L
28 kg. 1x3/3
24 kg. 1x3/3
Pinch Lever Block
12.5 in the middle
3x3/3
Assorted Yellow and Blue Nails Bent
---
Not as high volume as I’d like on the pistols, but I’ll take it. I prefer doing these in ladders, makes it more palatable. I started with a 12 kg. but soon realized it was easier than bodyweight because of the counterbalance, so I dropped the bell. I’ll build up to 100 per leg on these, I just wanted to be able to walk this weekend. Knees still feel great an hour later.
I dropped to the 24 kg. on the bottoms up cleans as I was getting solid holds on the 32 kg. with my right, but not my left. I need to even everything out and attack my weaknesses.
Variety
13/05/09 17:01
Hot Potato
24 kg. 3x20
Windmills
24 kg. 1x3/3
28 kg. 1x3/3
32 kg. 1x3/3
Pistols
16 kg. 1x3/3
24 kg. 3x1/1
Pinch Bloclk
12.5 1x3/3
Sledge Lever
8 lbs. 1x3/3
Rack Walks
50 ft. w/ 2x28 kg.
24 kg. 3x20
Windmills
24 kg. 1x3/3
28 kg. 1x3/3
32 kg. 1x3/3
Pistols
16 kg. 1x3/3
24 kg. 3x1/1
Pinch Bloclk
12.5 1x3/3
Sledge Lever
8 lbs. 1x3/3
Rack Walks
50 ft. w/ 2x28 kg.
Bending and Pistols
09/05/09 12:21
Bending
3 GR5 Bolts
Pistols
- Pistols were done standing on a reebok core board
12 kg. 1x3/3
16 kg. 13/3
- For the heavier pistols I switched to airborne lunges for the left leg. I’m still being wary of the knee.
24 kg. 5x1/1
Card Tearing
Split a deck and tore each half. Full deck tears are incredibly hard right now. This is normal after a big peak like I had, but part of it is technique. I just need to tune it up.
Scrolling
1/4x3 feet.
10 minutes
Not really scrolling in the strict sense, just bending it in weird shapes over and over.
3 GR5 Bolts
Pistols
- Pistols were done standing on a reebok core board
12 kg. 1x3/3
16 kg. 13/3
- For the heavier pistols I switched to airborne lunges for the left leg. I’m still being wary of the knee.
24 kg. 5x1/1
Card Tearing
Split a deck and tore each half. Full deck tears are incredibly hard right now. This is normal after a big peak like I had, but part of it is technique. I just need to tune it up.
Scrolling
1/4x3 feet.
10 minutes
Not really scrolling in the strict sense, just bending it in weird shapes over and over.
Beast Tamer Training
19/04/09 11:23
Went back to my Beast tamer work now that my left knee is feeling better. It really is just a recovery issue.
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?
Pull Up, Pistol, Mil Press- 3, 2, 1
4 sets
Pull up-3x12 kg,
Pistol-2x16 kg.
Press- 1x32 kg.
4 sets
Pull up-3x12 kg.
Front squats-2x double 24 kg.
Press- 1x32 kg.
---
Switched to Front Squats as I don’t want to push the knee too hard too soon. I want to do 10 sets on this, I’m just pressed for time this week with the move.
Dare I say the 32 kg. presses were easy?