In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433.
* Pair up (if class has odd number of athletes, can do this w/three people in a triangle) stand about 10’ away from each other and do 10 passes (per person) back and forth of: Chest passes, side throw (face the partner, feet straight ahead and twist torso to one side then toss ball. Do 5 per side), granny shot, wall ball shot.
Second time hitting the pause deads. Remember, don’t lose tension while holding for the two count. Keep EVERYTHING tight, and don’t dip back down prior to finishing the rep. With less sets this time, aim for heavier weight than when you did 5X5
For all the lifters out there, this is your day. Remember to evenly split remaining time after w/u for the three lifts. Let folks know they have “x” amount of time to get 3 attempts in. Weight-wise, first attempt should be something in the 85-90-95% range of their 1RM (something you KNOW you can hit), second attempt right at or just slightly above their current 1RM (Something your SHOULD be able to get), and last attempt should be what they hope will be their new 1RM (Something you HOPE to get)
* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from above the knee, squat clean from shin
3 rounds for time of:
Run 800 meters
7 Deadlifts (275/195)
10 Burpee Pull-ups
14 (7 each arm) single arm kettlebell thrusters (53/35)
20 box jumps (24/20)
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
Run -> 1K Row
DLs ->weight as needed(should be able to do 1rst round unbroken)
Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar moves. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)
16 Min AMRAP:
15 Kettlebell Swing (70/53)
5 Chest2Bar Pull ups
As with other AMRAPS, the key is to keep yourself moving. Don’t come out of the gate too quick or you’ll be sucking wind early.
KB – As needed
HSPU –> 4 Wall Walks per set -> HS to slow negative (do 5 reps per set)
C2B –> Chin Above -> Jumping Pull Up
Handstand Walk – 5 attempts @ max distance (if you can’t HS Walk, go for Max time unbroken in HS Hold)
10 min mobility work on Neck/T-spine
For those still new at HS walk, here is a good progression to try…