strength of schedule

strength of schedule

back squat (21-15-9)
21 reps empty bar
15 reps @60 percent 1rm
9 reps @ 85 percent 1 rm
rest 2 min betweeen each set
Metcon (Time)
for time
22 min cap

20 bar facing burpee
11 deadlift 135/85
15 bar facting burpee
11 deadlift 135/85
10 bar facing burpee
11 deadlift 135/85
30 wall ball 20/14
11 deadlifts 135/85
20 wall ball 20/14
11 deadlift 135/85
10 wall ball 20/14
11 deadlifts 135/85
60 double unders
11 deadlifts 135/85
40 double unders
11 deadlifts 135/85
20 double unders
11 deadlifts 135/85

the day before, 6 tramps and a long thanksgiving.

the day before, 6 tramps and a long thanksgiving.

Metcon (Time)
20 pull up
20 push up
20 sit ups
20 air squats
directly into
400 m row
21 kb swings 53/35
12 pull ups
directly into
15 thrusters 135/105 95/65
directly into
15 overhead squats 135/105 95/65
directly into
20 ground to overhead 135/105 95/65
400 m row
30 box jumps 24/20
30 wall balls 20/14

hero

hero

Hammer (Distance)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005