BRADSHAW

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Muscle Clean
+ 3 FS (w/ hook grip)
+ 3 Press From Split
B) Clean & Jerk -- Doubles
@ 65/70/75/75/80
5x1 Clean Pull @
95/100/105x3"

GYMNASTICS

Bar Muscle Up Ladder
10min
Bar MU best (in ladder) down
ex. if you made it to 7, start at 7
7.6.5.4.3.2.1 for time

CORE
3 Rounds
10ea Plank banded pull-throughs
*place band on upright
setup in plank parallel to rig
pull band under body to square
10 side plank hip touches
10 GHD Hip Extensions

MetCon

E2M10M

2 TnG Deadlifts

BRADSHAW

10 RFT
3 HSPU
6 Deadlifts 225/155
12 Pull-ups
24 Double Unders

Coaches Notes

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

– Eric Barber

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