Friday – November 3, 2017 – 171103
Context: Competition   – This one is a benchmark, be thoroughly warmed up before starting, have a good strategy, and log your score!
Dynamic Warm Up Option: 200m jog, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on ring dip or ring muscle up progressions.
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
Scaling Guide: 8 – 14 min, about 3-4 min per round, Scale Up: 70/53lb kettlebell and chest-to-bar pull-ups
*Women’s “Performance” weights and reps (Rx)
Compare to: Helen (last done April 15, 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: 3 sets of 10-15 db step ups in a superset with 12 db bent over rows
“By the Numbers” Book References: Run p. 269, Kettlebell Swings p. 277, Pull-up p. 192