A.
Every 1.30 minute, for 9 minutes (6 sets):
Strict Shoulder Press x 2-2-1-1-1-1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 97,100
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
B.
RX
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Scaled
Three rounds for time of:
300 Meter Run
21 Kettlebell Swings (20/12 kg)
12 Banded Pull-Ups
Basic
Three rounds for time of:
200 Meter Run
17 Kettlebell Swings (12/8 kg)
8 Ring Row
