PERFORMANCE
Warm-Up.
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Followed by…
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM, then perform the following:
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Compare results to July 25, 2022.
A. 190Strict….. 190lb x2 rep max
B. 7:14.22 kn 55lb DB
A. Strict Press x 1
150,160,165,175,185
Push Press
15×155, 13×155
B. Helen on a Bike
28 cal Echo Bike
21 kb swing
12 pull ups
8:20
RX
A: Sets @ %s 205, reps: 6, 6
B:10:20
A. Up to 145
B. 9:48 pullups done strict and 60 lb kb
I think this is probably a pr, but I’m not entirely sure. I pushed the runs hard, and that paid off. The pullups were tough today.
A. 140 f 150 15/15 at 115# for pp
B. 9:34 rx 3 sec slower then last time
A1. 85#/90/95/100/105
A2. 7×85#/6×85 – shoot, I did this wrong, did it as strict press 🤦🏼♀️
B. 11:46
A- 171lb from the floor
B- 11:19 with 32kg Russian swings
B:
12:22 with strict pull-ups
A. Worked up to 165F. Got 165.
Did 3 strict pull-ups between sets.
Push press 135# x 12, 10.
B. Helen, 11:00 w 70# KBS.
Runs just under 2 mins, KBS UB, Pullips 6+6, 9+3, UB. Felt better as workout went on. Was afraid to push too hard and lose pull-ups or my grip at first.
A. 62.5 kg and 50kg/13/15
B. 9:00
Warmup done ✅
A. 1RM shoulder press
@75kg (failed 78kg)
63kg x max reps push press
11,12
B. ‘Helen’ RX
8’18 outside
Tied with my PB from the beginning of last year!
185×1
160 PP 17/16
Helen 6:58 RX