Today we celebrate Memorial Day. Today we celebrate those over seas putting in that real work and those heroes who paid the ultimate sacrifice.
Power
1) Deadlift: 1×3@70%, 1×3@80%, 1xME@90%
Accessories
1) Reverse Hyper: 3×15 AHAP
Conditioning
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
To The Lost…
Did “Murph”(+20# vest) this morning with my gym
54’13”
Coming back later for Deadlifts
1) 275-315-355×8
no RH, light GMs for recovery
Cond 28:57
so painful. wanted the barbell stuff UB and succeeded but not sure if that was the best strategy cause the burpees were molasses slow with a lot of rest before picking up the bar. learning experience.
Power:
1.) 275×3, 315×3, 355×8 ~ non T&G
Acc:
1.) 270, 290, 310
Conditioning:
19:34
Connectivity: done
Deads: 315, 365, 415×7
Leg Swings hanging on back of ghd: 10lb med ball, 14lb med ball for last two sets.
Cond: 27:57 burpees…
Power
1) 320/365/415×5
Accesory work.
connectivity
Done
Power
1)245×3,280×3,315×1* still resting hamstring
Accessories
1) band(1/4″) goodmornings 1×100
Conditioning
DND, will try this when hamstring is better
Power
1) 205, 235, 265-4
Accessories
1) subbed good mornings 65, 65, 75
Conditioning
27:53 @ 75#
Power
1) 280, 320, 360 x 11
Acc
1) 3 x15 with 20lb medball off ghd
Conditioning:
20:57 rx
great job ifly0404! badass time
Thanks Randall. That was a good one for me, only had to break once on the second set of thrusters.
Power
DL 345×3, 395×3, 435×6
Conditioning
24:13
Rest easy warriors your work here is done.
1) Deadlift:
3@70% 92.5kg
3@80% 105kg
17(ME)@90% 120kg (up from 10 reps last time on this weight!)
2) Reverse Hyper: 3×15 AHAP
off the GHD with a band
3) “Tommy Mac”
50kg 29:38