Helton

Friday, October 1, 2021

CFG - Lucas

1130 - 2 of us

Foam Roll & Crossover Symmetry

Warm Up

1 min banded hamstring

1 min banded lat

1 min banded chest

1 min banded hip

2 rounds

short lap

10 down dog cobra

10 kang squat

10 face down scorpion

10 quad stretch

5 hrpu

Helton (Time)

3 Rounds for time of: 

800m Run 

30 Dumbbell Squat Cleans, 50#

30 Burpees

In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009

To learn more about Helton click here

This was as rough as expected.  I scaled the DBSC to 15# DBs but did all of the volume.

Round 1: 4:53 run; 10/5/5/5/5 SC; 12:50 round

Round 2: ~6:00 run; 15/10/5 SC; 15:00 round

Round 3: ~6:00 run; 15/10/5 SC; 14:47 round

I paused between reps on the DB squat cleans and that helped a lot.  The first set was rough because I was bending over to grab the DBs before starting each set.  90 good burpees was a huge mental win for me.