Sep 232017

Rest day

Rest day: Recovery work and mobility

CEFG: Handstand walk progression

Practise handstand for 25min:
1) Form & control: wall, box, scissors, forearm, turn,
2) HS Hold: wall, free, parallets
3) HS Walk

CEFG: Strict Muscle-Up, week 5

Every week we add movement patters and/or change the scaling. This part is divided into two segments: a) finding the right scaling option and developing movement pattern and b) strength development.

Week 5:
This week we focus on taking the different elements what we have been training and put them together:
1) Strict ring muscle-up (with assistance)
2) Strict bar muscle-up (with assistance – if needed

Strength, 5*3, alternate, rest 2min in between
1) High ring pull-up
2) Transition

CFEG: Core V

3 Rounds of:
5-8 Strict TTB
10-15 Russian twist
'20-30 sec hollow hold

 Posted by at 19:11
Sep 182017

Tommy Mac

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75) used 65
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

 Posted by at 19:12