Bodyweight Pistol lowers

[David S]

Hello all,

I'm having a crack at this program:

Surprise Yourself With Strength on This Bodyweight Training Plan | StrongFirst

I haven't come across pistol lowers (on the heavy day) before, are these the same as box pistols from the naked warrior?

Sorry if it's a stupid question!!

Thanks,

David

 

[Kiacek]

It looks like someone had a question about the pistols and Karen clarified the program further in the comments.

 

[Kiacek]

@Karen Smith

 

[Petu86]

Hi,
What means OAPL plank? Theres OA or OAPL plank on the instructions. (OA means one arm?)

 

[Petu86]

Answer to myself. Is that typo? Should it be OAOL? (One arm one leg)

 

[David S]

Thanks kiacek, that is partly what confused me as the heavy day described in the comments sounds different from the article. I will go with that one but try to regress it by holding onto something at the bottom, as I still don't have the strength / mobility to extend one leg without support.

Cheers.

 

[Karen Smith]

Heavy Feet together/Knees together squat will build your strength, by extending the legs and alternating them at the bottom will build your stability in the bottom. If you already have a full pistol then just do heavy loaded pistols for singles or do higher reps of bodyweight

 

[David S]

Thanks @Karen Smith, I appreciate the response, I will give this a go.