3/18/15 “Helen”

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Mobility: Shoulder Mobility


Skill Practice Warm Up: 5 Hang Power Snatches EMOTM 5 Minutes.

The goal is to be fast with great technique for all 5 sets, which means the weight should be much lighter than when we do a ‘strength’ workout. The 5 hang snatches should all be unbroken (If you have to put the bar down before finishing all 5 its too heavy).


Strength Workout: None


Metabolic Conditioning Workout:  “Helen” – 3 rounds for time.

400m run

21 kettlebell swings (A: 53lbs, I*: 35lbs, N: 26lbs)

12 pull ups

*Women’s Rx

Scaling Guide: 8 – 14 minutes

Coaching Tips: Pace the first run, go much slower then you think you should, it will save you for the rest of the workout. Also break the kettlebells 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 run) from pulling motions. Focus on using your hips to get kb up, and excess pulling with the arms will slow you down on pull ups.

*Women’s “As Prescribed” weights and reps (Rx)Scaling Guide:

Coaching Tips: Log your results online by clicking here.

Compare To: 14 – 11 – 09


Optional Cash Out: 30 seconds of step ups, 30 seconds of sit ups. 5 Rounds.

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