Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
Helen
3 RFT
400 m run
21 KB swings
12 pull ups
*15 min cap*
Notes
The workout today is the CrossFit benchmark “”Helen””: running, KB swings, and pull ups. Your score is the time it takes to complete the three rounds or the reps completed at the 15 minute cap.
Your runs should take no longer than 2:15 across the three rounds. If this pace sounds aggressive, you can decrease the run to 300 m.
Kettelbell swings should be done at a light-moderate weight. You should aim to go 1-2 sets on the swings.
Pull ups should be done in 1-2 sets as well. You may go to banded pull ups or jumping pull ups.