Back Squat 6-4-2-6-4-2-6-4 (60%, 70%, 80%, 70%, 80%, 90%, 80%, 80%)

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat

*Set 1 – 6 reps @ 60% 

*Set 2 – 4 reps @ 70% 

*Set 3 – 2 reps @ 80% 

*Set 4 – 6 reps @ 70% 

*Set 5 – 4 reps @ 80% 

*Set 6 – 2 reps @ 90% 

*Set 7 – 6 reps @ 80% 

*Set 8 – 4 reps @ 80%

08/10/14, CFRV, 1430 - used 345# as max

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat

*Set 1 – 6 reps @ 60% 205

*Set 2 – 4 reps @ 70% 240

*Set 3 – 2 reps @ 80% 275

*Set 4 – 6 reps @ 70% 240

*Set 5 – 4 reps @ 80% 275

*Set 6 – 2 reps @ 90% 315

*Set 7 – 6 reps @ 80% 275

*Set 8 – 4 reps @ 80% 275

Helen

3 rounds for time:
Run 400m
21 KB Swings (53)
12 Pull-ups

09/06/14, 1015, cfrv - 9:57
Grip hosed, broken set on last pull-ups

08/09/14, CFRV, 0800 - 9:24

04/14/14, CFRV, 1600 - 9:34
*big squat day in the am

02/01/13, CFRV, 1130 - 9:04 (PR?)

03/10/11, CFV, 1600 - 10:35

12/23/10, CFV, 1600 - 9:17 (PR)

09/10/10, kc house, 1430 - 11:17
With ken at his house with hills and 480 meters

07/06/10, CFV, 1500 - 9:55

05/05/10, CFV, 1115 - 9:53 (PR)
with Garland

04/07/10, CFV, 1530 - 10:59
Ran 466m

21-15-9 thrstr 115# with 7-5-3 muscle-up

21

7

15

5

9

3

**08/09/14, CFRV, 2100 - 12:50

took 3 tries for mu #15

*helen in am

** snatch work prior

emom 15: hng sntch + sntch increasing weight % 55,60,65,70x2,75x2,80x2,85x2,90x3

goal, try 08/09 again.

08/09/14, CFRV, 2000 -
95, 105, 115, 125, 135 x 2, 145x2, 155x2, 165x2, 175 x m,  m, miss hang, got sntch
*Helen in AM