2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Deadlift w/ Tempo 10-10-10
Moderate, Moderate, Challenging
GET FIT "AMRAP Helen"
AMRAP 15 of:
400m Run
21 KB Swings 53/35
12 Pull Ups
COMPETITORS EXTRA
5 Rounds of:
500m Ski
20 Burpees
1:00 Rest
COACHES NOTE:
The Deadlift today should have a :02 tempo on the way up AND down for each rep. The sets should take :45-:60. Time under tension is much more important than the weight on the bar today.
ATHLETES NOTE:
After conditioning, grip becomes the next limiting factor. Since most will not keep a traditional "Helen" pace across 15 minutes, you may want to break earlier than usual to be able to work the entire time.
Bodybuilding Workout:
Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)