Monday 6.24.19

The T-shirt Wringing. Ryan T. Honey Run 2019

The T-shirt Wringing. Ryan T. Honey Run 2019

Gunner Notes:
YOGA - What a great class last Saturday! Our next class with Cat Huitt is:
Sunday, June 30, 2019
12:45 - 1:45 pm
Cost $10
Open to the public!

Strength:
Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

*Sets 1-2 – 80%
*Sets 3-4 – 85%
*Sets 5 – 88% or more
Try to maximize that stretch reflex by staying controlled but having a little speed as you descend so you can catch a slight bounce out of the bottom.

HERO WOD:
“DT”

Five rounds for time
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Rx: 155/105 lbs
Sc: 135/95 lbs or less

Please scale the load as needed. The weight should not be more then 80% of your 1RM clean & jerk. This workout is all about managing grip so break early! Our suggestion on how to tackle this is as follows:

11 Deadlifts
1 Deadlift + 8 Hang Power Clean
1 Hang Power Clean + 6 S2O

Keep the rest short and fast, you are just breaking to rest your hands, not your lungs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Mandi Reading