Benchmark Blog: Nancy

Ah, Nancy.
Another elegant, but brutal couplet.

For time:
5 rounds
400m run
15 overhead squats 42.5/30kg

Overhead Squats
The weight is relatively light, and preferably all reps should go unbroken. A good rule of thumb is, if you can’t perform at least 8 reps unbroken, you need to reduce the weight.

The run
This is for most of us the recovery time. The pace doesn’t have to be fast, but at least make sure you keep moving. Now you can make up some of the time you might have lost on the overhead squats.

Check out the strategy of these 2 athletes:

Time?
The far end of the finish time should be no more than 20 minutes. Finishing somewhere between 15 to 18 minutes would be a good aim.