Friday Dec 04, 2020
  • Classes
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    • 930am
    • 12pm
    • 300pm
    • 415pm
    • 530pm

Holleyman

Strength

Cash in: 10min Handstand / HSPU tech

Holleyman

30 rounds for time of:
5 Wall Balls 20/14
3 HSPU (or 3 DB DBL Push Press 50s/35s)
1 Power clean 225/155U.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.

WARMUP
3 Rounds: 2 Around the World Luges (fwd, side, back, back, side, fwd x 2), 10 beat swings, 15 KBS, 5 burpees

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

SPECIFIC WARMUP
3-4 Rounds, progressing
5-7 Wall Balls
3 HSPU or DBL DB Push Press (increase DBL load across)
3, 3, 2, 1 Power Cleans (work up to approx 80% or 225/155 whichever comes first)

INTENTION
Another benchmark. Another great test of capacity (especially the ability to handle a fairly heavy barbell under fatigue)
Long Metcon that checks the squat, pull & push boxes.

SCALES
Load for BB - as mentioned, should be around 80%
HSPU can be scaled to 1abmat + 15# plate or dumbbells
Wall Ball load

MetCon

Cash out: Tabata Plank, Tabata Side Plank (switch sides each round)

KINDA EQUIPPED

For Time:
30 rounds for time of:
5 Wall Balls 20/14
3 HSPU (or 3 DB DBL Push Press 50s/35s)
1 Power clean (heavy if poss, otherwise, go to 5 reps)

BODYWEIGHT / HOUSEHOLD GEAR

30 rounds for time of:
5 OO Alt Shoulder Thruster
3 HSPU
5 Broad Jumps for Distance