Mon Apr. 14 "Nate"

Move

1) 4 Sets:
4 Bench Press (Building)
3 Lying Medball Throws

2) AMRAP 20
2 Pull Ups
4 Push Ups
8 Kettlebell Swings

Train

1) 4 Sets:
4 Bench Press (77-85%)
3 Lying Medball Chest Throws

2) Nate (Hero Workout)

AMRAP 20
2 RIng Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Stimulus

1) You are coupling another set of heavy lifts with an explosive movement. Build to have your working sets stay within the suggested prescribed weights. This is not building to a maximal set of 4. Go right into your medball throws, being as explosive as possible with the arms.

2) This workout will challenge some difficult gymnastic movements. Choose variations for all movements that are challenging but can be completed unbroken for the most part. Make sure you achieve full lockout for the handstand push ups with heels on the wall. This is a heavy kettlebell swing, so use your hips as the main power source to get the KB up overhead to full lockout. Aim to finish a round roughly every 2 minutes.

Extra Credit

On the 1:30 x 9 Sets: Power Snatches
Set 1: 5 @ 61%
Set 2: 3 @ 70%
Set 3: 1 @ 79%
Set 4: 5 @ 64%
Set 5: 3 @ 73%
Set 6: 1 @ 82%
Set 7: 5 @ 67%
Set 8: 3 @ 76%
Set 9: 1 @ 85%