Synergy Fitness – Functional Training M/W/F
Context – MENTAL TOUGHNESS
Compare to: Helen last completed on November 6, 2015
Skill Warm Up
3 rounds of
4 Pull ups
rest 2 mins
*Start with your first round at 70% AER effort and increase each round until you are at “working pace” for the metcon.
PICK ONE OF THE FOLLOWING
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Pace the first run (go much slower then you think you should); it will save you for the rest of the workout.
Also break the kettlebell swings up before failure, as you should save some of your strength for the pull ups.
Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions.
Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.
Harkannon Helen (Time)
8/6 Bar MU
21 KBS (70/53lb)
Only attempt this variation of Helen if you can do bar muscle-ups without doing a ‘chicken wing’
Only attempt this variation of Helen if you can do bar muscle-ups without doing a ‘chicken wing’ (getting one arm up at a time).
Doing a ‘chicken wing’ is VERY dangerous, to your shoulders, if you do bar muscle-ups in a metcon this way.
If you start to ‘chicken wing’ during this metcon, scale it down to 1 chest to bar and 1 toes to bar for every bar muscle-up.