Union Comp

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#UnionComp – The Granite Games Cycle – SATURDAY (08/19/2017)

Every two minutes for twenty minutes (ten sets), complete:

3 Split Jerks

Today’s split jerks are intended to be practice. Athletes should not be lifting loads exceeding sixty percent of their one rep max split jerk. Work on hitting better positions in the split jerk; for most athletes this means bending the back knee (https://www.youtube.com/watch?v=eUSaWc_aFdo). This also means it should be really easy to fit two or even three athletes on the same bar during that two minute

“Hammer”

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Five rounds for time*:

5 Power Cleans (135/93)

10 Front Squats (135/93)

5 Jerks (135/93)

20 Pull Ups

*Rest ninety seconds between rounds.

Today’s workout is intended to be roughly one to one work to rest ratio; thus each round is intended to be a sprint. Go fast, go hard, and remember why you’re pushing the pace on today’s workout.

Partner Ab Throwdowns: 3 x 20

Partner up with someone and use a bench; each athlete will complete three sets of twenty repetitions.

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#UnionComp – The Granite Games Cycle – THURSDAY (08/17/2017)

Hamstring Flossing

We’ll start the session (or mix into the warm up) some much needed mobility to loosen up the posterior chain.

Every ninety seconds for fifteen minutes (ten sets), complete:

200m Run

Run the back route at CFMPLS. The stairs route will highly distract from the intent of this session. Each run effort should be quick but not fast; note the small difference.

AMRAP twenty minutes:

1 Muscle Up

2 Strict Handstand Push Ups

3 Box Jumps (high AF)

The intensity for the above session is intended to be low; I had initially planned the above workout against an interval clock but decided on the above format instead. Casually move between stations. Think about the intensity of Cindy (which is also a twenty minute AMRAP), today’s workout couldn’t be further from that intensity. Keep the volume below twenty rounds. Jump to something extremely high; but not maximal.

Sleeper Stretch

Accumulate at least two minutes per side in the Sleeper Stretch to close out the session.