Friday, December 6th, 2013

small ohs rio

90 Day Pushup Challenge Starts Monday December 9th.  Stay tuned for more info!
This challenge is optional, but we encourage the whole gym to participate. Monday we will establish our base for the month by performing 3 Max effort unbroken sets with 5 minute rests between rounds. From this work we will establish our “average set” for all of our work to be based from for the month. All of your coaches have been testing out the program this whole week. Stay tuned for the complete program!

A. Take 20 minutes-
Hang Power Clean: Find your heavy 3
*Compare scores to 9.17.13

B.
“Hammer”
5 rounds each for time of:
135/95lb
Power Clean: 5 reps
Front Squat: 10 reps
Jerk: 5 reps
20 pullups
Rest 90 seconds
*Compare scores to 4.18.11
**20 minute cap

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.

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.