Posts Tagged ‘Helen’


“Helen”

3 RFT:

400m Run
21 Kettlebell Swing (1.5/1 Pood)
12 Pullup

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Sunday: 121111 (3-7)

Posted: November 1, 2012 in MetCon
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WEEK 3: Day: 7

Skill Practice:
Kipping Pullup Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
“Helen”

3 rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

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Kipping Pullup Tutorial:

Friday:120831 (2-7)

Posted: August 21, 2012 in MetCon
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WEEK 2: Day: 7

DE Upper Body:
Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#)

Olympic Weightlifting:
Hang Power Snatches: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Snatch High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Triceps Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
“Helen”

3 rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

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Hang Power Snatches:

Monday, July 16, 2012

Posted: July 13, 2012 in MetCon
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WEEK 1: Day: 1

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

ME Upper Body:
Close Grip Bench Press (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
“Helen”
3 Rounds For Time:

400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

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RE Upper Body:
Triceps Exercise
Shoulders Exercise

Thursday, May 3, 2012

Posted: May 3, 2012 in MetCon
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WEEK 2: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40%x3x9 (#)

Assistance:
A1: Face Pulls: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Cable Crunches: 3×15-20 (#)

MetCon:
“Helen”
3 Rounds For Time:

400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

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Monday, November 21, 2011

Posted: November 21, 2011 in MetCon
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ME Upper Body:
Press: Find 1RM

Assistance:
Incline Dumbbell Press: 3×8-12
Dumbbell Tate Press: 3×8-12
Dumbbell Rollbacks: 3×8-12
Weighted Incline Situps: 3×8-12

MetCon:
“Helen”

3 Rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

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