Workout for 8/15/2017

Tri-Modal Conditioning, Short/ Sprint to Mid-Duration

“Helen” Benchmark WOD
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups

or

“High-Up Helen”
3 rounds for time:
400-meter run
21 kettlebell swings
12 muscle-ups

Weightlifting Strength Development Progressive Series

Shoulder Press, Band-Resisted
3–3–1–1–1–1–1–1
Superset the presses with 3 BOX JUMPS, climbing.

After-Hour Strength Accessory Exercise

Strength: Glute-bridges: 5 sets of 8 reps, heavier than last week
Strength: Band-resisted hip abduction: 5 x 12-15 reps/leg.