Thursday, May 18, 2017

2017-05-18 WOD

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.


Hulk Cycle Week 6

In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.


Sigma Strength Protocol: Push Press
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

Speed Bench (E2MOM)
...6x3 (65%)
Move the bar explosively. Post load.


Sigma Strength Protocol: Push Press
...3x8 (build to a daily max)
...2x8+ (80% of daily max)
Post daily max and load/reps of +sets.


Jerk EMOM:
...5x1 at 82%
...5x1 at 87%
...5x1 at 92%
...5x1, build to heavy single*
...3x3 Jerk Dip Drives 95-105%
*Only build to a heavy single if the lifting feels good.


For Time:
...300-200-100m Sled Drag (80/60#)
...15-10-5 D-Ball 100/70#
Post time.


In Honor of "Josh"
...21-15-9 Overhead Squat (95/65#)
...42-30-18 Pull Ups
Post time.

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