Warm-up: Barbell Complex – Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Good Morning 10 of each (45/25lbs); 20 Leg Swings; Stretch Hamstrings 1 min each; Lacrosse Ball Hip Opener 1.5 min each; Hip Opener 1 min each
Deadlift: Warm-up to 275/185lbs
MetCon – McGhee:
AMRAP 30 min
5 Deadlifts (275/185lbs)
9 Box Jumps (24/18”)
Today was one of those long, slow(er) MetCons. You couldn’t attack this thing Fran-style. You weren’t going to break any power output records. But what you did do was suffer, and suffering is humbling. There is nothing in this world quite like picking a heavy weight up off the ground a whole bunch of times. And there are few better ways to honor a fallen hero. Well done today, Ktowners.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Hope to see all you blog readers tomorrow for our FREE Saturday class (it’s another (different) FOOTBALL SATURDAY!),
P.S. – Sweet video on running. And you all thought everyone could just run. It’s a skill just like the O-lifts!