7/23/15 “Helen of Troy”

Mobility: Ankle Mobility

Skill Practice Warm Up: Spend 10 min working up to a challenging (60-80% effort) bench press for 3 reps. Plan on hitting that weight for 2-3 sets.

Strength: None.

Metabolic Conditioning: “Helen of Troy” – 3 Rounds for Time

12 ‘Heavy’ Thrusters (A: 115lbs, I*: 75lbs, N: 55lbs)

21 Kettlebell Swings (A: 53lbs, I*: 35lbs, N: 26lbs)

400m Run

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

Scaling Guide: 9 – 16 Minutes

Scale up: 135/85lb thrusters

Coaching Tips: You should be able to do the first set of thrusters unbroken -if you had too-, but that doesn’t mean you aren’t allowed to break up the first round for form and pacing purposes. Break up the kettlebells as much as you want even on the first round.  Pace this like you would “Helen”. Don’t run too hard on the first round!

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Compare to: New Workout

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

Optional ‘Cash Out’: None.

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