DATE

2022/09/05 MONTAG Lessonplan

HELEN // BENCHMARK
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups

TIMECAP: 10:00

DYNAMIC WARM-UP | 8:00
1 set:
10 samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

KB SWING PROGRESSION | 5:00
10 KB low swings
10 KB swings to eye-level
8 KB swings overhead
8 KB swings, fast

MINI-ROUND | 4:00
1 set:
400-m run
12 KB swings
6 unbroken pull-ups

RECOVERY AND STRETCHING | 5:00
1 set:
200-m recovery walk
1:00 forearm stretch against wall/side

SKILL WORK | 13:00
Beginners: piked push-ups.
Intermediates: reduced volume and/or reduce ROM up to 4 in, but no more.
Advanced: as prescribed.
EMOM 8:
5-10 strict handstand push-ups