Thursday – July 5, 2018 – 180705
Context:  Competition – Checking your old score (and notes) before attempting a benchmark
Dynamic Warm Up Option: “Novo” Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows (6L/6R), 16 single leg glute bridges (8L/8R), 100′ overhead carry, calf stretch 30s per side, face down quad smash 30s per side, pec smash 30s per side – VIDEO
Mobility/Activation/Prehab: Shoulder
Skill Practice: Spend 10 minutes working up to a challenging (80-90% effort) squat snatch plus snatch balance plus overhead squat. Or perform 1 rep of the complex at 50-60% each minute for 7 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Helen“
For time – 3 rounds
400m run
21 American kettlebell swings (Health: 26lb, Athletic*: 35lb, Performance: 53lb)
12 kipping pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups
Compare toHelen (last done November 3, 2017)
Coaching Tips: Pace the first run (go much slower than you think you should); it will save you for the rest of the workout. Also, breakup the kettlebell swings up before failure, as you should save some of your strength for the pull-ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.
Optional ‘Cash Out’ or Hypertrophy: 16 db overhead reverse lunge steps, 20 wall ball, 5 min, OR 3 sets of 15 banded tricep press downs in a super set
“By the Numbers” Book References: Run p. 269, Kettlebell Swings p. 277, Pull-up p. 192