Fish game on the rower
Then
3x
10 pull ups
10 weighted OHS
10 box jumps
Strength:
Squat
5-5-5
at
65/75/85% of your 90% of your 1 rep max
Strict press
Find your training max today -
You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.
Metcon:
WE DID A SCALED VERSION OF THIS HERO WORKOUT - SEE BELOW POST FOR WHAT WE DID
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Post time to comments.
U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.
OUR VERSION:
800m run
8x
19 pull ups
19 push ups
19 burpees
then
800m farmers carry
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