4/21/12

Pistols and Basic Rope Climbing technique:

Dynamic Warm-up:
2 rounds
100M running Jump rope
5 L-leg raises
5 hollow roll to in and out sit ups
5 shoulder dislocates

Lunge stretch for Hams and Quads

Pistols Progressions:
*Set up
*5 candlestick to two foot stand
*5 candlestick to single leg/or single leg lower to candlestick

7-10 Min Work Banded(L1)/ to Box(L2) or full depth pistols

Rope Climbing
*Hang test
*locking Feet
* Learning the "J" hold