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7
Oct

Friday 10/8

Strength:

Back Squat E2MOM

5 sets of 4 reps

Increase weight each set.

Workout:

4 Rounds for Time:

15 Wall Balls (14/20#)
12 Hang Power Snatches (55/75#)
9 Burpees over the Barbell
Rest 1:30 between rounds

6
Oct

Thursday 10/7

Skill Work:

Muscle-Up Skill Work

Workout:

3 Rounds

1:00 Bike for Cals

:30 Rest

1:00 Hand-Release Push-Ups

:30 Rest

1:00 DB Hang Power Cleans (20/35#)

:30 Rest

Track Total Cals + Reps

5
Oct

Wednesday 10/6

Strength:

Clean Complex E2MOM

5 rounds of:

High Hang Squat Clean + Touch-and-Go Squat Clean

Workout:

For Time:

15-10-5 Devils Press (20/35#)

15 Sit-Ups and 15 Cal Row after each round

30
Sep

Friday 10/1

Workout:

Wittman

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

Box jumps, 24″ box, 15 reps

U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan. He is survived by his daughters, Miah and Ariauna; wife, Karyn; siblings, Robert H., Charity, Jenell and Natasha; father, Robert; and mother, Cynthia Church. First posted Feb. 10, 2011

29
Sep

Thursday 9/30

Skill Work:

Split Jerk Technique Work

Workout:

EMOM 16

1- :30 Max Rep HSPU / DB Z-Press

2- 20 Double DB In-Place Lunges

3- :30 Forearm Plank Hold

4- Double-Unders (30/50/:30 practice)