A. DL 1×1 @97.5%
B. DE DL 2×3@70%
*Take your time building for part A. If you are a new athlete who has not participated in the DL program 5×3 DL.
+
2min Row for cals
1min Pull Ups
r/r – 90s
2min Burpees
1min Pull Ups
r/r – 90s
2min Wall Balls
1min Pull Ups
BS 3-3-3-3-3
+
3RFT
20 KB Swing
Strict Push Ups 15/10
100′ OHD Lunges
+
Accumulate 3-5min in the Prone Plank
Press
3@70%
3@80%
ME@90%
3@80%
3@70%
**Compare to 9.17.13. If you completed more than 3 reps on your ME set on 9.17.13, add 5lbs to your %’s for each set.
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15-12-9
Squat Clean 115/75
Burpee-Pull Up
-rest 7 min
800m Run Time Trial
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Day 15 of Burpees
————
Don says hello from the UK! We miss you buddy!!!
A1. TGU 4x3e
A2. Double Under Skill Work; r/r-90s
*For A2 choose a rep range that fits your ability level
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1000m Row
50 HRPU
30 Hang Power Clean 185/115
EMOM – 12
Odd – 5 FS @ 65%
Even – 10 Alt KB Snatch or 15 KB Swings
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Partner AMRAP – 8
Abmat Sit Ups
*Partner 1 starts on situps as Partner 2 runs 150m
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Day 11 of Burpees
5 sets
1 Snatch + 3 Snatch Balance
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5 RFT – 20min time cap
7 GTOH 135/95
14 Pull Ups
400m Run
*Scale load appropriately to finish within time cap
DRILLSARGEANTDONNYYYYY!!!!!!!!! WHOOOOOOOOOOOOO!!!
We miss you Don!!!
Lookin great as always, Don. Your spirit live at BOLT. Miss you buddy.
I hope they have you working on your squat. I miss your ugly mug !