Jerry

Skill:
Group Prep
& Workout Pacing

Workout:
1 Mile Run
2k Row
1 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Extra Credit:
3 Rounds
10 Strict Pull Up (or 5 Negatives)
20 Band Resisted Sit Up

Recovery:
Couch Stretch
Banded Hamstring Stretch

You Want Some Mo:
Hang Power Clean + Hang Squat Clean + Squat Clean
1+1+1 @ 60%
1+1+1 @ 65%
1+1+1 @ 70%
1+1+1 @ 75% (3 Sets)

Because I Was Inverted

Strength:
20 Minutes To Work Up To A
Heavy 4 Rep Push Press
Then 3 Set Of 4 @90%

Workout:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Sumo Deadlift High Pull (95/65)

Extra Credit:
3 Rounds
10 Dumbbell Hammer Curls
10 Dumbbell Curls

Recovery:
Foam Roll Upper Back
Cobra Stretch

You Want Some Mo?
Squat Snatch 6 Mins Every Min On The Min
@70%-75% Of 1 Rep
Min 1 5 Squat Snatch
Min 2 4 Squat Snatch
Min 3 3 Squat Snatch

Tumlison

Skill:
Group Prep
&
Movement Review


Workout:
8 Rounds
200m Run
11 Dumbbell Deadlifts 60#/ 40#

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Post Workout:
5 Sets
:30 Russian Twist
10 Weight Knee Tucks

Recovery:
Pigeon Pose
Banded Hamstring Stretch

You Want Some Mo?
6 Minutes Of
:30 Max Cals on Bike
:30 Rest

Double "Tommy Mac"

Skill:
Movement Review

Workout:
With a Partner
2 Rounds
24 Burpees
24 Thruster (115/75)
24 Burpee
24 Power Snatch (115/75)
24 Burpee
24 Push Jerk (115/75)
24 Burpee
24 Hang Squat Clean (115/75)
24 Burpee
24 Overhead Squat (115/75)

*Alternate Reps Every Burpee 1/1
**Alternate Barbell Work Every 6 Reps

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Recovery:
Hang Out, Have a Beer, Make some Conversation