Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Romanian Deadlifts
5 Empty Barbell Hang Power Cleans or Front Squats
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to February 14, 2024.
A. 125/155/175
B. 9:48 RX – UB but slow on the transitions and runs.
A. 125#/145/175
B. 12:25
A: 80/90/100
B:16.32 2 min runs.
225/235/245 8 reps hook grip
9:13 Rx all unbroken
My best is 8:30, but I’m not in great shape right now and the runs got slow
A. 8 reps @75-77-80% of 1Rm deadlift, 75cm box
B. 12:18 Rx, Feb was 12:02, best 10:21
175/195/205
9:08
2:50/3:00/3:18
24kg kb
A. 185/ 20-24″-24″
B. rx 9:39 grip was the issue. had to break the pullups in 2 and 3 which is unusual.Last time was 9:17 lifetime is 9:11. in the cold maybe I can get sub 9.
Agreed pull-up grip was an issue