2024-05-16

• Overview: We've got some higher volume strict pull-ups paired with kettlebell swings, meaning we want to think of the best way to break up the work in order to hold off the forearm fatigue as long as possible today. Yes, there is rest between each round but it is going to pass fast and we'll be right back to the pull-up bar.
• Strict Pull-ups: 1:00 or less of work. Chin passes over the top of the bar and elbows/shoulders reach full extension in the bottom range of motion. No use of legs is allowed.
• Kettlebell Swings: 1:00 or less in 1-2 sets. If we break it should be because we plan to, not because we need to.
• Run: About 2:00 of work each round.
• Score: Time to complete work.

• Athletes should come into this with a plan for how to break up work in the first few rounds in order to maintain their grip for the back half of the workout.
• We should avoid going to failure at any point on our strict pull-ups. Choose a number of reps that we can complete in 2-3 sets.
• Try to keep hands loose and not in a fist while running today, and while we should be pushing the pace on the run before our minute of rest, we should keep in mind our breathing during the run and each break to help recover quicker for the next round.

STRICT PULL-UPS

• Reduce Pull-Ups
• Banded Strict Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

400M RUN

• Reduce Distance
• Time Cap
• 500m Row
• 400m Ski
• 1000/900m Bike
• 300m Air Run

1 Round:
2 Strict Pull-ups
6 Kettlebell Swings
100m Run