This weeks workout consists of two parts: Strength followed by "Helen".
Strength
Back squat
4 sets - 10-8-6-4 reps.
You set the weight and pace, increasing the load while decreasing the reps each set.
"Helen"
3 rounds for time of:
400 m run
1.5 Pood (53 lbs) kettlebell swing x 21 (sub 55lb/35lb dumbell)
12 pull-ups
The fastest 'Helen' time will be the winner.
Let me know if any questions - Good Luck!
-Seth (Posting for Matt while he's on travel)
I'm a day early this week. Great workout, those squats were a nice way to kick off the workout.
ReplyDeleteMy 'Helen' time was 10:55 - I surprised myself and kept the reps unbroken.
Good luck!
PS - Did anyone order & receive an MDM t-shirt? Still waiting on mine...
Good workout. Definitely felt the squats during the first 400. 13:56. Unlike my brother, I did not keep the pull-ups unbroken with my pulse maxing out after the KB swings.
ReplyDeleteYou got me again Seth! 11:48 for me. FYI I have my MDM shirt. Took about three weeks to receive. Their Facebook site is keeping everyone up to speed on delivery.
ReplyDelete15:07 for me but I only used a 25lb. kettle bell and did assisted pull-ups so I could finish in under 24 hours.
ReplyDeleteMy 'Helen' time was 11:12, that was close Seth. Next time I will get you ;-) Looking forward to next weeks workout!
ReplyDeleteGood workout! Squats were definitely a good addition. My helen time was 11:40. Good work folks! Looking forward to this weeks workout!
ReplyDelete