Balance Gym
Tempo GHD back extensions 3 x 10
Metcon: "Helen" (Balance Gym version)
3 rounds for time of:
Block run
21 kettlebell swings (24kg)
12 pull-ups
16.11
Post-metcon: one-armed dumbbell rows 3 x 10
50, 55, 55
Notes: Tempo back extensions were a neat addition to the programming. The two-second hold at the top is absolutely brutal on the lower back/hamstrings on the last few reps of each set. I can definitely feel the carry-over to deadlifts, though. "Helen" ended up taking me a long time because the run was much longer than 400 meters. Plus, it took me a long time each round to re-enter the gym and make my way back to the kettlebell. I went unbroken on the first two rounds of swings and pull-ups, but grip/lower back caused some problems on the last round. Went conservative on the rows to ensure that I was truly using my back rather than dropping the chest to complete each rep. Very productive session.
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