Not for time do 4 rounds of:
3 Rounds of 20/10 Tabatas of:
Result: Not a bad tabata…. HR max=175 which I hit during the box jumps.
HR Graph for Tabata
Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.
For time perform:
Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:
Results: I did the first round kettlebell swings unbroken. The mile I did in 7:34, 4:22 per km. Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run. For the pullups performed 8-6-6-5-3.
EMOM alternate:
Then perform as many rounds and reps as possible in 14 minutes of:
Results: For the metcon part completed exactly 7 rounds. V-Ups were not pretty but manageable.
Not for time do 5 sets of:
For time perform 21-18-15-12-9-6-3 of:
Results: Metcon: 16:04. HR max = 173 / ave = 156. Really good hard metcon part. Front Squats were also really good, video showed elbows up, back straight.
HR Graph During Metcon