Mobility & Activation
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Spend 10 minutes working on hip internal rotation
and then …
DROM Series x 5-6 reps per side of each exercise
and finish with …
Burgener Warm-Up (use a PVC Pipe)
Clean Pull + Hang Clean
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Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Pull + Hang Clean
Build in weight over the course of the six sets
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (overhead)
12 Pull-Ups
35-54: 24/16 kg
55+: 16/12 kg
Strength Accessory Work
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Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Dumbbell Hammer Curls x 20 seconds per arm
Station 2 – Dumbbell Tate Press x 30 seconds
Station 3 – Banded Pull-Aparts x 30 seconds
Optional Additional Run
45 Minute Run
(Nasal Breathing Only)
CLN LO + HC = 225,235,245,255,265,275,280F 25 LB PR FOR HC
FS = 285,285,305,305,325,325,335,335
DID HELEN FOR COMPLETION NOT TIME, ALL PU = UB
Hang Cleans: up to a new PR of 67 kg (PR for a kind of cleans actually)
Helen: 9:22 min. PR with 1:04 min. Running slowed me down. First round in 3 min, then lost it on the run. Other movements UB.
Accessories completed.
Cleans … 255
Helen 10:25
HC: 265.
H: 13:35. 400m hill run. nasty. strict pu
Tried some squat clean but switched to powers. Video mistakes caused me to do 155/185/195 twice each
A. 135/155/165/175/185/195
B. 10:39 all UB running slowed me down
C. EMOM done