8/24/13

Sat Aug-24

Heavy Helen

3 Rounds

400m Run

21 KB swings @ 62

12 C2B Pull-ups

Rest 20min

Time: 9:55

I think I went out too fast. First round was 2:35 but my avg round was 3:18. 2nd round was 3:11, 3rd was 4:09. I really died in the 3rd round. First round UB, second round broke c2b 5,3,3,1, third round broke kbs 11,10 and c2b all 2s. Grip was smoked.

Avg HR was 162, max174/min 113, cals 189. Avg HR r1: 157, r2: 166, r3: 164

+

30min to find C&J 1RM

Rest 20min

95, 135, 165, 185, 215, 225, 235, 245, 255(PR), fail 260 x2

PR at 255

This felt ok. My jerk foot mechanics suck. With a little tech work I could hit 275. Need to ext hips better on clean.

+

"Grace"

30 Clean & Jerk @ 135

Time: 1:57 PR by 28 sec

Changed my strategy to 5 every 20 secs. Held that thru 20 reps then did fast singles for last 10. In the past I would do 15 UB then struggle thru the finish. This way was much better.

Avg HR: 156, 164 max/122 min. Cals: 19