WEDNESDAY, OCTOBER 2ND, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the
3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp
Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand
province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father
Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– Foam Roller
– Barbell
3:00 – 6:00
Oscillatory Foam Roll Quads x 2-3 spots of 1-2 inches.
6:00 – 20:00
Empty Barbell Warm-up + Progressions
3 Deadlifts
3 Muscle Cleans
3 Front Squats
3 Push Press
*Put bar down and talk about progressions x repeat 3 rounds:
3 Power Clean
3 Jerk
C) Strength (20:00 – 30:00)
Clean + Jerk: 3 x 3, build to Metcon weight. Rest 60s.
D) Conditioning (30:00 – 60:00)
”Abbate”
For time:
1 Mile Run
21 Clean + Jerks (155, 105)
800 Meter Run
21 Clean + Jerks
1 Mile Run
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*No time cap
E) Extra Credit (After Class)
3:00 of Max Reps Banded Pull-aparts
3:00 of Parasympathetic Breathing