Tuesday 11/8/2016

A.  Strength

Strict Press 

5x5@75% 

B.  Olympic Lifting

Posted on www.hypeweightlifting.com 

C.  Metcon

Tommy V 

21 Thrusters, 115#

12 Rope Climbs, 15'

15 Thrusters, 115#

9 Rope Climbs, 15'

9 Thrusters, 115#

6 Rope Climbs, 15'

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008

D.  Gymnastics

Weighted chin-ups  

5x7

E.  Conditioning

6 rounds  

Alternating every 4:00

First 4:00 - 30 cal Assault bike  

Second 4:00 - 30 GHDSU

F.  Accessory Work  

4x10 Z Press

4x10 Bamboo Bar press

4x10 Barbell Row

4x10 Rear delt flys