Friday, October 1, 2021


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.

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