.JPG)
Nov
Helga
“Helga” — named by Alicia, a former Army machine gunner recently back from down range, who completed her first Grace today. Helga is a barbell complex with the sadistic twist of a 100 meter sprint finishing each round.
Helga: 5 rounds, of reps 10, 8, 6, 4 and 2,
Deadlift, Power Clean, Front Squat, Push Jerk.
Each round finishing with a 100 meter sprint and a 3:00 minute rest.
Increase the load on each round!
Here’s Chad’s progression:
Round 1: 95 pounds, 10 reps of Deadlift - Power Clean - Front Squat - Push Jerk; sprint 100 meters, rest 3:00 minutes.
Round 2: 105 pounds. 8 reps.
Round 3: 115 pounds, 6 reps.
Round 4: 125 pounds, 4 reps.
Round 5: 135 pounds, 2 reps.
Here’s Jodie’s workout:
Round 1: 45 pounds, 10 reps.
Round 2: 50 pounds, 8 reps.
Round 3: 55 pounds, 6 reps.
Round 4: 60 pounds, 4 reps.
Round 5: 65 pounds, 2 reps.
Chad and Jodie have really impressed us with their progress; and today, on Helga, exhibited fantastic form. In both these photos you see a Power Clean with full extension of hips, knees and ankles — exactly what we should see. The bar is going straight up Jodie’s stomach; we should often see the bar pull the shirt up. (On Chad, it is less than a half inch in front. Other photos show the bar pulling his shirt up.) The elbows are starting to rise high and outside, NOT reverse curling the bar.
Great performance today!
