Strength
Six sets of Deadlift:
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Work up across sets. Rest 4 minutes between sets, and use that time to work on ring skills (muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc) or other gymnastics work.
Conditioning
Three rounds for time of:
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
In observance of Labor day we will have only two classes today, 0900 & 1630
Strength
Work to a heavy Shankle Complex: 1 Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks
Conditioning
“Bell”
3 rounds for time of:
Strength
Four sets of:
Conditioning
In teams of two, partners alternate movements to complete three sets each of:
Strength
Every 2 minutes for 12 minutes:
Fitness: Hang snatch x 2
Performance: Hang snatch + snatch
Work up across sets. Keep form tight & aim for zero misses.
Conditioning
For time:
Strength
1A) 3x 6-8 Bulgarian Split Squats each side @ 30X0
Rest 45 seconds
1B) 3x 3-4 Turkish Get-Ups each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds
Conditioning
For time:
RX+: C2B pull ups
Cashout Mobility
Couch Stretch, 2 minutes per side