Saturday, 23 August 2014

Reacting vs. Responding:  Training, Technique, and Preparation – Blaine Sumner, Juggernaut Training Systems

WARM UP (10 minutes)
• 3 rounds:
   1. Strict Gymnastic Kips x 3 (most challenging variation) 
   2. Strict Pull Ups x 5 (spotter-assisted, if required; add weight, if possible)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

BEGINNER STRENGTH
1) 12 minutes to establish a 5RM Push Press.
2) 12 minutes to establish a 5RM Front Squat.

INTERMEDIATE STRENGTH
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Front Squat.

CONDITIONING
"DT"
5 rounds for time:
12 Deadlifts, 155/105#
9 Hang Power Cleans, 155/105#
6 Push Jerks, 155/105#
• 20-minute time limit.  Compare time to Saturday, 7 June.
• From crossfit.com April 14, 2009:  In honor of USAF SSgt 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 one-year old son, T.J.