Programming 11/13 – 11/18 MONDAY METCON T.U.P. 15-12-9-6-3 reps for time of: Power cleans (135/95 lbs) Pull-ups, Front squats (135/95 lbs) Pull-ups. *Time cap 22 minutes. *Compare to 7/16/16
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
TUESDAY STRENGTH EMOM x 15: 1 hang snatch. *build to a heavy single over the 15 minutes. *3 warm up sets with load prior to starting. METCON For Time: Run 1200 meters (3 laps), then 3 rounds of: 15 American Swings (70/53 lbs), 20 burpees. *time cap 15 minutes.
WEDNESDAY STRENGTH Tempo Deadlift 12-12-12-12 *Pull the bar from the floor up the hips at a normal speed, take 3 seconds to slowly lower back with an emphasis on keeping your trunk rigid and engaged. *building sets METCON “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 8 Dumbbell thruster (35/25 lbs) 12 Dumbbell walking lunges (35/25 lbs), U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. WEIGHTLIFTING (6:30 – 7:30PM) A) Technique Primer: Drop jerks 4-4-4-4. *set up with the bar in the rack position. Press the bar to the eyebrows and pause, aggressively drop, split and punch. *Keep these light. **There are two major points of focus, speed under the bar, and an aggressive lock out. B) EMOM x 15: 1 clean & jerk Build to a heavy single.
THURSDAY METCON With a partner: 7 rounds for max distance: 2 minute max distance row. 1:30 rest 2 minute max distance bike 1:30 rest *Two scores: meters rowed + miles biked
SATURDAY METCON “Abate” For time: 1 mile run, 21 power clean and push jerks (155/105 lbs), 800 meter run, 21 power clean and push jerks (155/105 lbs), 1 mile run. U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.