MetCon / Strength & Power / Strength & MetCon 12.04.13

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

MetCon:

Competition Wednesday!

Pull up progression
+
“Jack”
20:00 AMRAP
10 Push Press (115/85#)
10 KB Swings (50/30#)
10 Box Jumps (24/20″)

Strength & Power:

Recovery Week

Clean & Jerk: 2+1/60%, 2+1/65%, 2+1/65%, 2+1/70%, 2+1/70%, 2+1/70%
Clean Pull: 2/90% (of Clean), 2/90%, 2/95%, 2/95%
Front Squat: 5 x 2/70%

Strength & MetCon:

Clean & Jerk: 3-3-3-1-1-1
+
Hip/Back Extensions: 3 x 12
+
EMOM 10:00
5 Wall Ball Shots
5 Anchored Sit ups
5 OH Lunge Steps

Posted in Arlington Heights WOD, WOD.