3 Min Run(600m)-Bike-Row
10 Walking Lunges
5 Empty Bar SDLHP
5 Med Ball Cleans
7 Empty Bar Power Clean + Push Press
12 Deadlifts 155/105 INT-135/95 BEG-95/65
9 Hang Power Cleans, 155/105 INT-135/95 BEG-95/65
6 Push Jerks, 155/105 INT-135/95 BEG-95/65
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
If you haven’t had the chance to do this hero workout before you may want to scale the weight for the first time. These movements will feel different with the weight that is prescribed. It should be a light deadlift, a moderate weight Hang Power Clean, and a heavier Overhead Press. With only having one barbell the weight should hit all 3 of those “feels”. The weight should help keep the workout taking around 9 to 15 minutes.
**Optional Accessory Work**
Pause Clean Deadlift
Pause 3 Seconds At The Top Of The Lift
Use 80-110% 1RM OF YOUR CLEAN NOT DEADLIFT.
Use the heaviest weight you can for each set.
Rest as needed between sets.
Banded Hamstring Curls
Band Pull Aparts
Use a blue or green band for these and control the movement both ways.