9-3-12

SSG Aaron Holleyman

 

Tomorrow we will be working out at the garage at 9:30am!!  In addition to the work out at 9:30 we will also be doing the HERO WOD “Hollleyman.”  U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The goal of today’s HERO WOD is to finish the workout in under 30mins.  The workout is going to be a grind, but don’t think about the total number of rounds you will be doing.  Just take one round at a time and continue to chip away.  Remember, we are doing this workout to honor someone who died for our country.  He is not here anymore so we must honor those who have given so much for our country.

Ladies, here is a must read article regarding training females and how they adapt definitely than men.  Click here for the article.

9-3-12 WORKOUT

Warm up:

3 Rounds
Barbell Complex (75#/45#)
Instep Stretch

Training:

“Holleyman” WOD Demo Video Here

(1) 30 rounds for time of:

5 Wall ball shots, 20/14#ball

3 Handstand push-ups

225/145/100 pound Power clean (scale w/approx. 70% of your 1rm power clean) , 1 rep

(2) 3 Rounds
3/3/3 Toe Touch Complex

Foam Roll Lower Back

Pigeon Stretch

(3) 3 Rounds
10x Ankles to Bar

30/5/30 Sean Special (A typical Sean special for us is 30/5/30. 30 seconds in a side plank, 5 push-ups, 30 seconds side plank – opposite side of first 30 seconds.  Side plank – Body is perpendicular to floor resting on one elbow and one foot. Look straight ahead, keep torso straight.

10x Workout Ball Back Extensions holding 25# plate

30 second superman hold (Lying on your stomach, raise your arms and feet up off the ground. Hold for the prescribed amount of time.)

 

One thought on “9-3-12

  1. 1) worked up to 1rm jerk- 305#
    2) Diane- 5:16

    Felt good on the jerks and worked up slower than usual which helps out a lot. For Diane I used way too much quads on the deadlifts and smoked myself out. This slowed me down and I had to break up the deadlifts which killed me. Hspu’s weren’t really an issue today. Just needed to activate my posterior chain more on the deads.

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