February 14, 2024 – Performance

Warm-Up | Performance
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds

Followed by…

Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft

Then…

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Shoulder Press

*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%

Followed by…

Every 3 minutes, for 15 minutes (5 sets) of:
Shoulder Press x 1 rep

*Set 1 – 1 rep @ 90-93%
*Set 2 – 1 rep @ 93-96%
*Set 3 – 1 rep @ 96-99%
*Set 4 – 1 rep @ 101-103%
*Set 5 – 1 rep @ 101+%

Compare results to June 28, 2023.

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Compare results to June 28, 2023.