Mark Messer 6/10/15 Mark Messer 6/10/15

051115 Strength and Conditioning

Hang power snatch, 5x1, 2:00 rest between sets

On a 12:00 running clock, begin a round every 3:00

100m run

8 toes to bar

10 KB swings

Not for time:

Accumulate 2:00 front leaning rest on ground

Mark Messer 6/9/15 Mark Messer 6/9/15

051015 Strength and Conditioning

Front squat, 4x4, 2:00 rest

B1. Strict pull ups or ring rows, 3x6-8, :60 rest

B2. 1-arm DB overhead press, 3x6-8/arm, :60 rest

3 rounds for time:

10 thrusters (65/95)

8 burpees over the bar

30 double unders

Mark Messer 6/8/15 Mark Messer 6/8/15

060915 Strength and Conditioning

8:00 gymnastics skill work of choice

Power clean and jerk, 10x1 @moderate loads, begin a set every :60

EMOM for 10:00

Evens- 100m run

Odds- 12 KB swings

Mark Messer 6/7/15 Mark Messer 6/7/15

060815 Strength and Conditioning

1 snatch balance + 1 overhead squat, 5x1, 2:00 rest between sets

B1. Bench press, 4x1, :60 rest

B2. 1-arm DB row, 4x8-10/arm, :60 rest

2 sets:

:40 row @95%

2:20 rest

Mark Messer 6/4/15 Mark Messer 6/4/15

060515 Strength and Conditioning

I'm excited to repeat this workout, but you should know who it's named for. "DT" is named In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Max out Friday

“DT”

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks