Pistols: 16kg 5/side (held out front w/both hands)
Pistols: 24kg 5/side
Pistols: Body 5/side
Partial Getups: 40kg 5/side (to 1/2 kneeling)
Upside Down DL Body 3x3
The goal of today was to keep things relatively easy and fun with ample rest while practicing some difficult techniques.
Bottom-Up Presses 10 per arm with 24kg (52.8 lbs)
Hold the kettlebell with one hand by the handle so that the handle is on the bottom and the ball is balanced above it. Crush grip the handle and press it overhead while keeping the ball balanced above the handle. Lower the bell with a slow controlled negative. This exercise builds a strong grip and helps perfect the groove of the one arm press because if forces you to keep the forearm vertical and maintain tension throughout the press.
Pistols: 15 per leg 5 with 24kg, 5 with 16kg, 5 with bodyweight
Stand on one leg, extend the free leg out in front. Lower yourself into a one legged squat keeping the unloaded leg held out in front of you. Reverse the movement to standing on one leg again.
Bodyweight: Performing a "Naked" pistol (using bodyweight only) requires exceptional ankle, knee, hip and thoracic mobility: something that is uncommon in society where people sit for 8-hours a day. Regardless of mobility, the Naked pistol also favors certain body types over others; for example someone with long legs may find it more difficult to balance. For these reason many otherwise strong individuals will find "Naked" pistols very difficult if not seemingly impossible.
Use of weight: Holding a relatively light weight in front of you makes this technique easier by acting as a counterbalance.
Partial Getups 40kg kettlebell (88lbs) 5 reps per arm (pausing motionless at each of 7 steps up and down.) Starting on your back, holding a kettlebell with a vertical arm overhead and work your self up to a lunge with the kettlebell held overhead. I personally prefer the "Kalos Sthenos" method advocated by the RKC which consists of very specific positions to achieve which challenge mobility and stability along the way to full standing.
Partial Getups 40kg kettlebell (88lbs) 5 reps per arm (pausing motionless at each of 7 steps up and down.) Starting on your back, holding a kettlebell with a vertical arm overhead and work your self up to a lunge with the kettlebell held overhead. I personally prefer the "Kalos Sthenos" method advocated by the RKC which consists of very specific positions to achieve which challenge mobility and stability along the way to full standing.
Upside Down Deadlifts 3 sets of 3 slow controlled reps
A variation of hanging leg raises. Hang from a pull-up bar, put your legs together above your head hips fully extended while keeping your arms straight. Hinge at the hips and while maintaining abdominal tension slowly lower your hips to what looks like the start of a straight leg deadlift. Extend the hips and push the heels toward the ceiling, repeat. (looks like a deadlift upside down)
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