140912 Outlaw Power

Warm up:
5 min DROMs

Conditioning:
"Helen"
3 rounds for time of:
Run 400m
21 KBS 35#
12 Pull-ups
Time: 11:51

130709 Helen

Warm up:

5 min DROMs

10 air squats

Metcon:

"Helen"

3 rounds for time of:

400m run

21 24#KG KBS (50#DB)

12 Pull ups

Time: 12:54 (work gym +:30 run transitions)

Compared to 130409
Time: 13:57  (work gym +:30 run transitions)
Compared to 120610
12:44

Cool down:

5 min stationary bike

hip mob

130409 "Helen"

Buy in:

5 min jump rope

5 min DROMS

3 rounds of:

10 45# thrusters

20 sit-ups

Strength:

Shoulder press 5 x 5

warm

45 x 10, 95 x 10, 115 x 5, 125 x 5

work

135 x 5 x 5

Metcon:

“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44

Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.

Cash out:
1mi walk

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