Monday, June 11, 2012

120610 Back Squat; "Helen"

Buy in:
800m run
5 min DROMs

Strength:
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%  (% based on 3RM)– rest 1:00-2:00 between sets
#185 x 8; #200 x 8; #225 x 5; #245 x 5

BB Gymnastics:
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
#155 x 1 x 5; #165 x 1 x 2

Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (#55 DB)
12 Pullups
Time: 12:44 (1:02 PR!)
Compared to 110729:
13:46

MFS:
1/1/2

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