“Helen”
3 RFT:
400m Run
21 Kettlebell Swing (1.5/1 Pood)
12 Pullup
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Posts Tagged ‘Helen’
1
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
Post time to comments:
Kipping Pullup Tutorial:
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
Post time to comments:
Hang Power Snatches:
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
Post time to comments:
RE Upper Body:
Triceps Exercise
Shoulders Exercise
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
Post time to comments:
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
Post time to comments:
SPD CrossFit 