Warm-up & skills
2 rounds:
200m run
5 inch worms with pushups
10 PVC pass-throughs
-- then, 10 min for handstand walk practice
Beginners: box pike walk
Intermediate: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across, pratice walking on hands while maintaining a solid mid line.
Intermediate: with the assistance of a partner holding legs/feet or providing a support with a PVC pipe across, pratice walking on hands while maintaining a solid mid line.
Advanced: Max UB distance
Endurance
"Jack's Triangle"
For total rounds and reps:
2 min AMRAP:
Deadlifts [BB: 225/155 lbs, KBs: 2x32/24 kg]
-- then --
19 min AMRAP:
4 strict pullups
11 box jumps 30/24 lbs
13 hand release pushups
23 cal row
-- then --
2 min AMRAP:
Deadlifts [BB: 225/155 lbs, KBs: 2x32/24 kg]
Note: there is no rest between AMRAP
Marine Cpl. Kevin “Jack” Dempsey, 23, of Monroe, Connecticut, died on Nov. 13, 2004, from wounds sustained by an improvised explosive device while on a reconnaissance foot patrol in Al Anbar Province, Iraq, outside the city of Abu Ghraib. Dempsey was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force, based at Camp Lejeune, North Carolina, and had been deployed in Iraq since September. A gifted high school athlete, Dempsey knew he wanted to be a Marine as early as ninth grade, and the Sept. 11 attacks galvanized him to enlist in the Marine Corps in March 2002. He is survived by his mother, Barbara, and his sister, Jennifer.
UES strength
Warm Up
2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 5 reps @ 50% 1RM - LIGHT
2nd Round 5 reps @ 60% 1RM
Back Squats Warm Up Sets:
5 reps @ 60% 1RM - LIGHT
5 reps @ 65-70% 1RM - LIGHT
Back Squat
6 sets x 5 reps @ 75%-80%
Goal: Begin first working set @ 75% of 1RM & increasing weight each set to finish at 80%.
Back Squat Accessories
10 Double DB Single Leg Romanian Deadlift
-30sec Rest-
5/leg Double DB Box Steps
-90sec-2min Rest-
Accessories
EMOM for 6 Mins
AMRAP Alternating V-Ups
AMRAP DB High Plank Pull Throughs