100920

Friday 100910

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Post time to comments.

Used 40 pound dumbbells. Focused on explosive cleans for the first two rounds. Did them in sets of five. Half way through the last round I just started to pick up the dumbbells and squat with them. That was SO MUCH EASIER. Time: 47:28.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips, 10 overhead squats with 45 pound bar