130409 ~ Backsquat & Helen

130409 ~ Backsquat & Helen

Strength

Backsquat

1 x 5 @ 80%
1 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%

Then:

5 x 3 Split Jerk @ 90% 1 RM C&J

**Focus on solid foot positioning & quick bar movement**

Conditioning:

“Helen”

3 rounds for time of:

Run 400m
21 KBS (50/35#)
12 Pull-ups

Cash Out:

3 x 1 min ME

Hollow Rocks

"V" Ups

Supermans

 

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