Monday 2015.07.13
Strength
Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, 5RM, then two drop sets at 90%
Conditioning
As many rounds as possible in 7 minutes of:
- 7 Handstand Push-Ups
- 7 Front Squats (95/65 lbs)
- 7 Toes to Bar
Monday 2015.07.06
Strength
Fitness: Every minute on the minute (EMOM) for 12 minutes, one clean or hang clean and jerk. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 12 minutes one Clean & Jerk, start at 75% & work up.
Conditioning
For time:
- 1000 Meter Row
- 20 Ground to Overhead (135/95)
- 20 Burpees
- 20 Goblet Squats (70/53)
Saturday 2015.07.04
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
0845 Weightlifting
1) Snatch, paused one second at knee & two seconds in catch. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
2) Jerk, work to a heavy single paused 5 seconds in catch. Then 3×1 @ 80%.
1000 CrossFit
“Jerry”
For time:
- Run 1 Mile
- Row 2k
- Run 1 Mile
Friday 2015.07.04
Skill
20 minutes to work on gymnastics skills.
Conditioning
“Diane”
21-15-9
- Deadlifts (225/155)
- Handstand Push Ups
Cash Out/Mobility
Two rounds of banded hamstring mobility
Wednesday 2015.07.01
1) Fitness: Every minute on the minute (EMOM) for 10 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM x 12, start 75% and work up
2) Front Squat
Fitness: 3×5 Linear Progression
Performance: 5RM, then two drop sets @ 90%
Optional Independent Work:
3) 3x 50m Overhead Axle bar carries – AHAP