Friday 20140801 Training Session

Power day

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10x1 hang power clean

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5 rounds

6 weighted pullups, 90

5 power cleans, 135

4 OH press, 135

3 deadlifts, 235

2 hang power cleans, 235

1 thruster, 235

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Behind the neck thruster, 5x3

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Weighted box jumps, 5x5, 50lb DBs

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Dumbbell snatches, 5x5

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Tabata

Weighted planks, 70

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KB throw-and-chase, 200m, 53lb

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Glute-ham raises, 3x10

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1000m open water swim, CSS

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Tactical skills:

Spend one hour learning a foreign language

(You can use Duolingo for free)

Begin memorizing a relevant creed (infantryman's creed, Ranger Creed, SEAL Ethos, etc.)