Monday 30, November 2015

Start of a new week, almost a new month, a new pull up goal, and a new strength cycle!!!

Warm up:

3x 30 second each move

Bend and twist
Jump rope
Air squat
PVC pass throughs

Skill:

1 minute STRICT pull ups - KNOW this score

If you use a band, it needs to be the LIGHTEST band

Strength:

Bench press

Warm up:

12-10-8 at 45,50,55%

then

10-10-10 at 65% of your 1 rep max

Metcon:

Matt 16
For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Post time to comments.

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.