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Friday 7/5/2019

Independence Day schedule Thursday and Friday we will have 8:15 and 9:15am classes only.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

5 heavy sled pushes each with a partner, one push the length of turf other pushes it back.

Workout:

Holbrook, last done 4/16/19

10 rounds of

5 thrusters, 115/80

10 Pullups

100 m sprint

rest 1 min.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

O lift

Friday (Session Three)
A.
In 17 minutes, establish a 1-RM Back Squat

B.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 3 reps

Build over the course of the 3 sets.

C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch x 1 rep @ 80-85%

D.
Every minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 80-85%

E.
One set of:
Banded March x 5 minutes

Earlier Event: July 4
Thursday 4th of JULY!!!!!
Later Event: July 6
Saturday 7/6/2019