“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Press 3 x 5
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
We are going to be doing some home improvement over the next few days! We are filling both tramp pits and the foam pit to open up tons of new floor space! Work will begin early Tuesday morning and you will not be able to park along the west side of the building in the parking spaces nearest to the building. Work should be completed by Friday.
3 x 1 complex
Snatch Grip Deadlift x 2
Pause at the hang for 2 second
Full Hang Snatch x 1
(Work up to perform the complex 3 times at the heaviest weight possible without failing)
Even minutes: Hang Power Snatch + OHS (can be done as 1 full Snatch from the hang)
Odd minutes: Full Snatch x 2
(use 70-75% of your 1RM snatch)
This week begins the second half of this cycle, week 4 of 6. Focus on continuing to add weight to the strength movements; back squats, press and deadlift. Even if its only 1 pound from your last lifting session just continue to add weight and promote growth.
Back squat 3 x 5
Ascending Ladder starting with 5 of each:
Box Jump (24/20)
5 reps each, then 6 each, then 7..8..9…
Back Squat 3 x 5
Add weight from last time
With a continuously running clock:
2 min: Max Burpee
2 min: Max DU
8 min max rounds 5 Pullups 10 Wallballs
Perform the number of Burpees and double unders you completed in the first 4 minutes.
**You must complete 30 burpees and 50 DUs at a minimum to end the workout
Gym will be open for regularly scheduled classes on Good Friday!
Muscle Up skill work/transition work
Active recovery and mobiity
Deadlift 3 x 5
(add 10 lbs from last time)
3-5 Prowler Pushes with bodyweight load