Warm up
300 meter run
30 second squat hold
30 second handstand hold
30 second active hang
Then 3 rounds
3 negative pull ups
3 clean and jerks-increase weight each rd
3 front squats
Conditioning
HAMMER
5 Rounds For Time
5 Power Cleans (135/95 Ib)
10 Front Squats (135/95 Ib)
5 Jerks (135/95 lb)
20 Pull-Ups
90 seconds Rest
This workout is in honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Comentarios