Pic courtesy of MidUSA Credit Union.  In observation of Independence Day, the Combat PT Tent will be closed.  Sorry for any inconvenience.

It is with a heavy heart that I share the news of the passing of one of our own. Sundan “Sunny” Bradbury passed away last Friday. There wasn’t a single person that could say a bad word about Sunny. The guy was always full of life, helpful, and kind to all he met. I remember the first time I met him and Heather when they came in for a class at Joint Strike and Sunny treated me like we had been friends for years. You couldn’t help but smile when you were around him.

With Heather’s permission, I’d like to share the below post from the other day along with the info for Sunny’s Celebration of Life this Saturday. If you are able, please come out.

From Heather:

“My husband was an amazing man who has touched so many lives. He was my hero, treated me like a queen everyday and I loved him so hard it hurts. We were opposites in so many ways but there’s no question we were a prefect match. I may have preferred to mostly keep to myself, but he loved everyone he met and without even thinking would offer help to anyone and everyone.

Please come celebrate his life with us this Saturday July 3rd at 6:30pm
15880 W. Cactus Road
Surprise, AZ 85379.
Everyone is welcome, Sunny never knew a stranger, everyone was a friend”

Rest easy, Sunny. We got your family’s back.

Coach D

Pic courtesy of Readers Digest.  The Combat Pt tent will be closed for the AETC Family Day in conjunction witht he 4th of July weekend.

Warmup:

10 Cal on Bike

Walking Lunge 30’

Inchworm 30’

Straight-leg bear crawl – 30’

Heel2Toe 30’

30 sec hollow hold

5 hollow rocks

Super Squat Hip Sequence –  See video below (courtesy of Mobility WOD)

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings

S/S/S:

Back Rack Reverse Lunges

3X5

Increase weight ea set

Video courtesy of Train FTW.

Next go at Back Rack Reverse Lunge this cycle. By now, you’ve felt the different control you’ll need for these compared to back squat.  Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.

Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep.  Sets drop to 3, so go heavier per set than the 5X5 week

WOD:

EMOM for 16 Min:

Min 1 – :45 Max Calorie on Bike

Min 2 – :30 Reverse Sit Ups*

Min 3 – :45 Right Side Plank

Min 4 – :45 Left Side Plank

Score = total Cals + total reverse sit-ups + 1 rep for each successful 45 second side plank

*For reverse sit ups – lay down on the ground and hold a 15/10# plate locked out like the top of a bench press.  Then, raise legs up until the hips come off the ground.  Try to keep the feet right off the ground at the bottom of the move.

Cool Down:

Couch Stretch – 2 Min per leg

Iron Cross hold – 1 Min per side

Warmup:

50 Single Unders

10 Pushup2Downward Dog

10 KB Deadlifts

25 L-Leg SUs

25 R-Leg SUs

10 Russian Swings

8 Goblet Squats

10 Thread the needle

30 Dubs or 5 attempts

On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows   

S/S/S:

Close Grip Bench Press

3X5

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Second strike at Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets drop to 3, so up the weight compared to what you used for the 5X5 week 

WOD:

AMRAP 15:

60 Double Unders

50 Toes-to-Bars

40 Wall-Ball Shots (20/14)

30 KB Swings (53/35)

20 Pull ups

Manageable chunks. That is the concept you need for today.  In some of these movements, going unbroken may not be a possibility.  If that is the case, figure a chunk you can hit without failing.  Aim to hit that number before taking a mini-break, and then get right back after it.  If you just go in and try to go until failure, the recovery time to get back on a movement will be much longer.

Scaling Options:

DUs -> 150 SUs

T2B -> Kipping Knee Raises -> V-Ups

MB weight -> 14/10

KB weight -> 35/25

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

30 Calf stretch per side in Downward Dog

Roll out lats – 30 passes per side

Warmup:

10 Kickers per leg

10 Bow to bends

8 Box Step ups

10 Squat2Stands

5 Cobra2Downward Dog

4 Box Jumps

5 Cobra to Hip Snap

2 Burpee Box Jumps

10 PVC Pass thrus

10 PVC OHS

Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance, Hang Squat Snatch, Squat Snatch            

S/S/S:

Every 2 Min for 6 Min:

Snatch Balance – 2 Reps

Increase weight each set

Video courtesy of Catalyst Athletics.  Some prep work to get you ready for today’s Squat Snatch.

WOD:

4 Rounds For Time:

33 Ab-Mat Sit Ups

22 Burpee Box Jumps (24/20″)

11 Squat Snatch (95/65)

Even though the weight is low on the Squat Snatch, still make sure you set your back properly before every rep.  No reason to round your back and have a crap pull just to go faster in a WOD.

Scaling Options:

Sit ups -> Feet anchored

Box height -> 20/16

Bar weight -> 75/55 -> as needed (Elite -135/95)

Cool Down:

Cobra Pose – 2 Min

OH stretch on box – 1 Min

Video courtesy of Train FTW

Warmup:

200M jog

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

5 Min Jump Rope work

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

3@65%

3@70%

2@75%

Sets start every 3 min

Video courtesy of The Strength Agenda. Our second go at our Clean Complex for this cycle.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Last cycle we worked on dropping under the bar with the intro of the hang squat clean.  This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster.  The big piece is learning to drop under the bar FAST, and having control at the catch.  %s go up a little, so hit it hard!  

WOD:

“Triathlon 1K”

For Time:

1000 Meter Row

100 Double-Unders

1000M Run

Scaling Options:

DUs -> 250 SUs

Row -> 80 Sumo Deadlift high Pull (95/65)

Run -> 1250M Row

Cool Down:

Heel cord mash – 1 Min per side

Roll out hamstrings – 30 passes per leg

Pic courtesy of Gymquotes.co Get your Friday going with some heavy shit!!!

Warmup:

10 Kickers per leg

10 Squat2Stands

10 Heel2Toe per side

10 Alt Toe Touch

10 Pushup2Downward Dog

10 Swimmers

10 Over & Backs

Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerk, RDLs, Deadlifts

WOD:

FOR TIME

21-15-9:

Deadlift (135/95)

Shoulder to OH (95/65)

-Rest 3:00-

15-12-9:

Deadlift (155/105)

Shoulder to OH (115/75)

-Rest 3:00-

12-9-6:

Deadlift (185/125)

Shoulder to OH (135/95)

Score = Total time

Good way to finish off the week with a lifting couplet that gets heavier as the WOD goes on. Yes, your reps will decrease each section, but the weight does go up, so hang onto that bar!  Try to be strategic on where you break during your rounds.  If you need to break during the WOD, do it either after the last Shoulder2OH rep or when you have one rep left on the deadlifts.  Doing it on those two spots will prevent you from adding unnecessary reps to the WOD

Scaling Options:

Bar weight -> as needed.  Make 3 jumps for each movement

Cool Down:

10 slow and controlled Iron Cross

Thread the Needle hold – 1 Min per side

Warmup:

Grab light KB

10 KB deadlifts

10 Bow2Bends

10 Russian Swings

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

5 Goblet Squats

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

3@60%

3@65%

2@70%

%s based on 10Jun 1RM

Sets start every 4 min

Video courtesy of The Strength Agenda. Our Snatch complex this cycle will consist of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat.  Our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position.  The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch

WOD:

Against a 3:00 Clock:

200m Run

10 Goblet Squats (53/35)

In remainder of time…

Max Am KB Swings (53/35)

-Rest 1:30 between sets-

Repeat for a total of 4 Sets

Score = total KB Swings

Video courtesy of Train FTW.  Some good efficiency tips on American KB Swings.  So, the run and the Goblet Squats will be your buy-in every round.  After those, go for broke on American KB Swings.

Scaling Options:

Run -> 250M Row

KB weight -> 35/25 -> as needed

Cool Down:

Roll out T-Spine –3 Min

Scorpion Stretch (slow and controlled) 15 reps per side

Warmup:

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Side lunge 30’ and back

Spider-Man lunge 30’

Inchworm 30’

5 Burpees

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Squat Clean from mid-shin

S/S/S:

Every 2 Min for 6 Min:

1 Power Clean

1 Front Squat

1 Hang Squat Clean

Start light and add weight at the start of every 2 Min

(Goal, be at or close to workout weight by last set)

Use these sets to get you dialed in for the Squat Cleans you’ll have to do in the WOD.

WOD:

3 SETS ON THE 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (135/95)

*Record time for all three sets.

Set 1 – 0:00-6:00

Set 2 – 6:00-12:00

Set 3 – 12:00-18:00

For the Burpee Over Bar, you do not have to stand all the way up after the burpee.  Just get off the ground and hop over your bar.  If you finish the required work before the end of the 6-minute cap of the round, the time before the next round starts is rest.  Earn that rest!

Scaling Options:

Run -> 500M Row

Bar weight -> 115/80 -> 95/65

Cool Down:

Couch stretch – 2 Min per side

Doorway Stretch – 1 Min per side