Workout of the Day 150824

Monday 20150824

Warm-up

3 Sets @ Easy Pace

10 Kettlebell Swings, pause @ top
5 Strict Pullups
10 Overhead Squats, empty bar
Run 200m

Notes
KB Swing: Focus on proper hip hinging movement. At top, pause and reach up high, keeping abs, quads, and glutes tight.
Pullup: Focus on maintaining hollow throughout range of motion.
OHS: Work on narrowing the grip, looking to be somewhere between snatch and jerk width.
Run: Focus on smooth, controlled pace with great technique. Aim to be effortless.

Olympic Weightlifting

Snatch (1RM)

Complete in 25 Minutes.

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Cap 15.