In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 2 sets: 5 Deadlift (empty barbell or training bar) 5 hang muscle cleans 5 Hang Power Clean 5 Shoulder Press 3 sets: 4 deadlifts 3 hang power cleans 2 Push Jerk – Build in load on each set. NOTES
Pre-workout: EMOM 10: 2 Hang Power Clean RX DT 5 rounds for time: 12 Deadlift (105/155 lb) 9 Hang Power Clean 6 Push Jerk INTERMEDIATE 5 rounds for time: 12 deadlifts (65/95 lb) 9 hang power cleans 6 push jerks BEGINNER 5 rounds for time: 12 deadlifts (35/45 lb) 9 hang power cleans 6 Push Press Stimulus & Goals
Competition: 65 min Warm Up: 20 min See Above Workout 1: 15 min DT Workout 2: 20 min 4 sets: AMRAP 3: 1,000/1,200-m Assault Bike Max reps Front Squat – Rest 2:00 between AMRAPs and increase load each set. Women: 55-65-75-95 lb Men: 75-95-115-135 lb Stimulus & Goals
Stretching: 10 min 3 sets: 1:00 Seated Straddle Stretch – Rest :30 between sets.
0 Comments
Leave a Reply. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |