Warrior Gym, 1000 and 2100.
Warmup: Standard
Practice: 3 x 10 Deadlift
Focus on good form and practice that hook grip! If you tape your thumbs you'll still have skin remaining on them when you're done. Make sure you have VERY good form if you're going to do anything heavier than 225lbs. These should all be touch and go at the bottom.
Train: "Helen" For Time:
3 Rounds
400m Sprint
21 x 55lb Kettlebell/Dumbell Swings
12 x Pullups
(8 to 10 min window)
This is another classic workout and an opportunity to showcase your skills in all three modalities. Scale the weight of the KB/DB swings so that you can finish in the 8 - 10 minute time window. Goal is to get them all unbroken to keep up the intensity. Appropriate weight for them is anywhere between 30 to 55lbs. Just make sure you warm up properly on the swings, no matter the weight you choose.
Pullups are from full extension to chin over the bar, no matter how you get there. If you're going to do jumping pullups, then double the number of reps.
The first few steps into the subsequent 400m sprints will be tough, but fight through it and make your body work for you. Do not use the run portion as the time to recover. Keep yourself at 3-5 breaths anytime you rest to keep the intensity up.
If you are not done at the 10 minute mark, then stop the workout.
Post: PNF, stretch, and roll. I'm going to experiment with something new on myself for the next two weeks concerning post workout nutrition and we'll see about adding that component to the blog in the future.
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Practice: 225, 235, 245; Train: 9:36 - 55lbs dumbell swings, 24 jumping pull-ups.
ReplyDeletePelletier
ReplyDeletePractice:225,245,275(broken) Train:9:52-45ILBs dumbell swings
LT
Practice: 135 x 3 Train:10:00 w/6 jumping pull ups left (45 ILBs dumbell swing)
MAJ M - Practice: 225,245,275; Train: 45lb DB, 9:19. Felt extremely strong on DLs thanks to Doc this morning. Could have gone heavier but decided to quit while I was ahead. Last 400m whooped my butt.
ReplyDeleteVery nice work Kelly.
Doc - Check your AKO email. I sent you the workouts for Tuesday and Wednesday.
ReplyDeleteMAJ M
Practice: 245, 265, 285; Train: RX'd, 10:34 (had to wait for treadmill to spool up each 400m). MAJ M - Video download is too slow here... please describe KB Swing so I know I'm doing them correctly... the KB should be directly overhead at full extension, right?
ReplyDeletePelletier and LT did 40LBs not 45, but got smoked... there is tomorrow, look out B team
ReplyDeleteCorrection on MAJ M DBs, should be 40lbs not 45.
ReplyDeleteMike - Practice: 225,245,265; Train: 40lbs, jumping pullups, 9:01.
Temple - Practice: 245,265,295; Train: 40lbs, jumping pullups, 9:43.
Timmons - Practice: 185,225,225; Train: 35lbs, last set jumping pullups, 9:30.
Nick: Yes, the kettlebell should be directly over head at the top of the swing. This is the American standard that we use, vice the Russian standard which is to eye level.
Your starting position should be similar to a vertical jump. Hips bent (flexed) with a neutral spine (MOST IMPORTANT) and kettlebell/dumbell between your legs. Initiate by jumping with your hips (or powerful extension, similar to push press), keep arms extended to transfer the energy into the dumbell. Keep a more upright position throughout and don't let the dumbell control you.
DL: 120, 140, 140
ReplyDeleteHelen: 10:31 (so close, I had to finish!)
35 lb KB
Did jumping pull-ups, and did not double the reps.