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16 KG Helen

May 12, 2015 By deacon 1 Comment

1.) Strength

A. 3 x 2 Squat Clean at 85% [185]

B. 2 x 1 Halting Dead Clean at 85% [185] (pause for 2 seconds just above the knee

These felt heavy today. I actually felt a lot more explosive on the halting dead cleans then on the squat cleans. Perhaps just a slow day to warm up.

2.) Conditioning

Helen: 3 Rounds

  • 400m run
  • 21 KB swings [16kg]
  • 12 pull ups

TIME: 11:17

My pull ups were struggling today big time. I think I could’ve broken 11 if they had felt better. The last set I did 4 x 3 which slowed me way down. Grip felt better than last time, and I’m pretty sure I ran a lot faster than last time too.

Overall really pleased with this result. 52 seconds faster than a month ago!

3.) Strength again

Front Squats: 3 x 3

205 , 215, 225

I was surprised I could do three reps at 225 after all this. My last 1 rep max was 235, so this is great.

 

Filed Under: WOD Tagged With: benchmark, front-squat, helen, pull-ups, squat-clean

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