Three rounds for time:
Run 400 meters
1.5 pood Kettlebell swing, 21 reps
Rest 15 minutes.
100 Toes to Bar for time.
Coach Mark’s Notes:
I have always believed that the gear used for assisting performance in weightlifting straddles a flimsy fence between tools and crutches. What I mean by that is an athlete can easily become dependent on a certain piece of equipment and be unable to perform well without it. Belts, shoes, wraps; there is no shortage of gear out there promising a quick boost to performance. Are they necessary for you though? Would you be better off without? Hopefully this helps.
This specific piece of equipment could be an entire post on its own, so I'm going to keep this deliberately short. The weight belt, contrary to so much misconception, doesn't just magically support your lower back. A belt's job is to increase the inner abdominal pressure that you should be creating already, which results in a super supportive entire mid-section. Are you going to lift more with a belt? Absolutely. Should you be using one? That's not such an easy answer. If you're chasing that extra weight, or training for competition then maybe you should consider it. Basically, a belt is going to add some weight to your lift. My issue with the belt is when someone becomes dependent on it for everything. Proper use of the belt is to put it on as you get up to the really heavy end sets of your lifting session. You still need to let your body lift without it or like I said before, it will change from a beneficial tool to a crutch. Like always, try it for yourself. Some advice if you start using it though: lift like you're not wearing one. Too many athletes will get lazy because their belt is on.
Shoes are super important. A good pair of weightlifting shoes are going to make a big difference for a few different reasons. First of all, they're hard soled. Cushioning is a lifter's nemesis, it will rob him/her of power. Energy that could be going into the bar will be partially dissipated by a squishy sole. Not only will soft bottoms cause a loss of power, but they will result in a less stable foundation. Harder is better. You don't run in lifting shoes, stop lifting in running shoes. Proper lifting shoes have an elevated heel as well. This is important. Raising the heel up a bit demands less flexibility from the lifter, as well as assisting the athlete into a nice body position. Here's where attention needs to be paid though. You shouldn't depend on the shoes for great technique. You should still be able to squat perfectly without. Personally, I will still do air squats and warm up without my Oly shoes to prevent my shoes from becoming a necessity.
I'm talking about neoprene sleeves here, and not the powerlifting wraps that you see the big guys wearing. Sleeves will provide a bit of support, but most help to keep your knees warm during your session. The wraps are much different; they are extremely tight and are much more supportive. They also pack weight on your squat, but unless you're strictly powerlifting and going for big max lifts all the time, stay away from wraps. Sleeves definitely would hurt to use, but I don't think that they are absolutely necessary. Some athletes and coaches swear by them while others don't. This tool, in my opinion is one that you need to try out yourself and see what you think. The Tommy Kono sleeves seem to be popular and they're very affordable.
Experiment with this equipment, if nothing else it will be an experience that you can form your own opinions on. Try someone's shoes or belt if you ever have the chance, and read up on each if you think that they may be something you might want to use. Whatever you decide, use them properly and don't become dependent on them like some kind of fitness meth.