Expeditions:
Skill:
- 10 Minutes practicing Forward Roll to Pistol.
Do a forward roll into a pistol. Ultimate goal is to go from standing, to rolling, to pistol. If you are not comfortable with this, start at the top of the situp position – rock backwards – then forwards into a pistol. If needed, hold a light weight or kettlebell in front of you for counterbalance. If you cannot do a pistol from this position roll into a squat.
Workout:
5 Sets of:
- 6 Second Eccentric from top of the Pull Up position
- 50 Flutter Kicks
- 6 Second Eccentric from top of the Pull Up position
- 50 Flutter Kicks
- 6 Second Eccentric from top of the Pull Up position
- Rest 45 seconds
To do the Eccentric from top of the Pull Up position position yourself so you can easily jump to the top position of the Pull Up, catch yourself there, then lower yourself over the course of 6 seconds. Workout is not for time. Post experience to comments.