Week 2 of Pistols, Pullups and Pushups (one arm)
Day 1
5 rounds
Pullups- 12, 10, 10, 9,9 (50)
O.A.P. - shin height 1,2,3,2,1
Pistols- heel Elevated-1,2,3,4,5
Day 2
3 rounds of
Descending leverage sets
O.A.C Practice- 3 finger assistance - 3 reps/ 2 finger assistance -2 reps /1 finger assistance -1 rep
O.A..P -Waste height-3 reps/Knee height-2 reps/Shin height-1 rep
Pistol (to box) Waste height-3 reps/ Knee height - 2 reps/ Floor (negative) 1 rep
3 rounds
Chins-10,10,10
Pushups-15,15,15
Airborne Lunge-5,5,5
Day 3
O.A.P- 5 x 5 (waste height)
Box pistols (shin height) 5 x 5
Pullups -
15, 10, 8,7,5,5
Day 4
3 rounds of Descending Leverage sets
O.A.C- 2 finger assistance- 3 reps/1 finger assistance- 2 reps/Band Assistance- 1 rep
O.A.P. - Knee height-x 3, Shin Height x 2, Floor (negative) x 1
Pistol- Heel elevation 3 in 3 reps/ 2 in- 2 reps/ 1 in 1 rep
3 rounds
Chins (neutral grip) - 10,10,10
Pushups (C.G. feet elevated)-20,15,15
Renegade Lunges-10,10,10
Day 5
Pullups-x 10,10,10,10,10
O.A.P. (knee height) - 4,3,4,4,4
Pistol (off ledge)-1,2,3,4,5
Added some more groove work on the light days. The O.A.C is definitely a long term project, but I'd think it'd be a nice complement to NW training. o have a pistol, O.A.P and O.A.C would complete a trifecta of bodyweight strength movements. The O.A.C is surely the hardest to achieve. Practicing the O.A.P seems to have much more of a need to attend to detail then the pistol, which is very close. However, progress is coming slowly. The tucking of the elbow makes the exercise ten fold harder. I added negatives for the O.A.P. to prep from doing them on the floor. A slow negative with FBT is killer! Indeed hard and analyzing my right side, wondered why my torso can't keep in line and my hips are not level. After thinking it's because of my older shoulder injury and compensations occurring, I had a mild revelation while doing GTG O.A.P. on the rail/wall. I found it wasn't an issue in my shoulder, but actually in the opposite leg. Before, I'd concentrate all my energy on my arm, and I'd fall to the ground like a sack of potatoes, hurting and wonder why??? My hips wouldn't be level, torso very twisted, shoulder hurt. It was frustrating. I wanted to take my mental efforts off my arm, which I knew was strong enough. After tensing through my thigh, and torso on my left leg, my body became rigid and lighter. The pistol is getting closer. On Thursday, the last single with heel elevated was like an inch of elevation. However, I still fall with no elevation with my left leg. Right leg is solid, not perfect, but solid. Hit 15 on my push set of pullups on Wednesday. Moving along.
Monday Height for O.A.P
Knee Height O.A.P.
negative rep
Some close to floor reps, though need work.
Gtg Height
October 24, 2020
I like to GTG for the O.A.P., though I have to find the right things to work off and I get shy about doing them in public.