Wednesday, Week Three, Lactic-Acid Strength (25 min):

A) The Power Snatch Warm-Up (4 Min):

With an empty or lightly loaded barbell perform as many reps as possible of each exercise in 30 seconds for three rounds of:

Exercise 1 –Deadlift

Exercise 2 –Down and Up

Exercise 3 –Elbows High and Outside

Exercise 4 – Power Snatch

B) Technique (1 Min): Power Snatch and Ring Plank Holds

C) Strength (12 Min):

“POWER SNATCH”

Complete 1 round, every 2 minutes for 12 minutes (6 Sets) of:

Rx

10-8-6-10-8-6

Station 1- Power Snatches, (64% OR 71% OR 82% AND 70% OR 77% OR 86% AND 76% OR 83% OR 90% Depending on Muscle Fiber Dominance Profile)

Station 2- Ring Plank Holds, 30-60 Seconds (Optional)

Start with light load and slowly increase the weight each set in a Wave loading fashion. Wave loading is an advanced set/rep scheme where you adjust the weights and reps for each set in an ascending fashion (a wave). You should try to use heavier weights with each new wave. For the final set increase the weight and try to set a new RM PR. All reps must be unbroken, touch and go reps.

Note 6 RM: ___ 

D) Strength (8 Min):

Complete 1 round, every 2 minutes for 8 minutes (4 Sets) of:

Rx

12-12-12-12

Station 1- Kettlebell Hammer Curls

Station 2- Max Kettlebell Side Bends, Switch Sides Each Round

Note Load #1: ___and Load #2: ___ and Reps Completed: ___

 

Wednesday, Week Three, Lactic-Acid Metcon (25 min):

A) Deadlift Warm-Up (3 Min):

With an empty or lightly loaded barbell, complete as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1- Romanian Deadlifts

Exercise 2- Bent-Over Barbell Row

Exercise 3- Deadlifts

B) Deadlift EMOM (4 min):

Every minute, on the minute for 4 minutes complete 3-5 repetitions. Start with light load and slowly increase the weight each minute until you have reached your desired load.

C) Technique (1 min): Deadlifts, Burpee Pull-Ups and Run

D) WOD (17 min):

“MINI-RANKEL”

Complete as many rounds and repetitions as possible in 17 minutes of:

6 Deadlifts (#225/155)

7 Burpee Pull-Ups

Run 200 OR Rower 240 OR Assault Bike 200 Meters

L1: (#155/105)

L2: (#105/75), Burpees and Band Assisted Pull-Ups

L3: (#75/55), Burpees and CC180 Assisted Pull-Ups

MOD: (#55/35), Box or Wall Assisted Burpees and Ring Assisted Pull-Ups

Note Rounds and Reps Completed: ___+___

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.