Dave Castro continues to surprise us.
For the first time in history, i PISTOL.
If you are not happy with this news, think about the positive side: maybe it's your chance to finally learn them. Also, when everyone thought there would be i wall ball, the muscle up e the row, arrived i box jump e clean & jerk.
It was since 2014 that box jumps have not come out. Well, there were box jump overs, though, this time it's a bit different. Some tips are essential in this workout! The first is the maximum extension of the movement. In the box jump there must be the alignment of the pelvis and a complete extension of the knees.
Even in clean & jerk, when you finish the movement you need to be fully extended. In pistols, however, remember that the supporting foot must not cross the line of the body until the exercise is complete.
Now let's see the advice of our coach Marco (@nerd_del_movimento_umano) that will give you the best tips. Here is the video:
Index
Box Jumps
You can jump or jump.
If you want to be quick in this step, the best technique is to bounce: jump, extend, jump down again and so on. This technique must be performed carefully because there is a high rate of Achilles tendon rupture. It also greatly increases your heart rate and will make you tire faster.
You can jump on the box and go down steppando. You will not go so slowly, you will better control your breathing and you will not risk breaking your legs.
There is also the possibility of stepping it all; it can be a good way to recover after cleans & jerks.
Don't be afraid to change. Do whatever you feel is the best for you.
Clean & Jerks
I advise you to don't make them unbroken. Better one at a time, really. If you want to get to heavy loads yet with one good grip and the working core, follow this tip.
Make gods fast singles it can be much better than lightly doing touch & go. But, remember, it has to be quick: take one, ½ deep breath, then take another. When you get to the heavy load, you can rest a little more so you don't miss any reps.
Try initially to do power clean and push jerk: fast and efficient for light loads. As you go up in load, make gods squat cleans and jerk, unless your squat is worse than power (which shouldn't happen).
If you're confident and still want to do touch & go, don't unbroken them anyway. You are not an athlete. Divide them well from the start.
Pistols
Use a weightlift shoe; facilitates movement, in addition to knee pads. Don't worry about the time you lose to change your shoes; the lift will help you do it faster.
Don't control the movement as much; if you go down too controlled, the chance of falling backwards is high!
One technique is to take a step forward and do the pistol; this helps a lot and can be optimal for those who have more difficulties.
THE ADVICE OF SARA SIGMUNDSDÓTTIR '
THE TIMES OF THE FAMOUS
Noah Olsen: 16:41
Ben Smith: 16:43
Matthew Fraser: 14: 22
Scott Panchik: 15: 15
Sara Sigmunsdottir: 11: 11
Annie Thorisdottir: 12: 24
Tia Toomey: 12: 41
So are you ready? How long do you think you're getting?