Tue Sep 26 "T.U.P."

Move

1) Hang Power Cleans:
Build to a technical set of 5

2) 15-12-9-6-3:

Dumbbell Hang Power Cleans
Ring Rows
Dumbbell Goblet Squats
Jumping Pull-ups

Train

1) Hang Power Cleans:
10-8-6-4-Max Reps: 60-70-75-80-50%

2) “T.U.P.”

For Time (15 Min Cap):
15-12-9-6-3:
Power Cleans @ 135/95
Pull-ups
Front Squats
Pull-ups

Stimulus

1) Build in weight as you decrease in reps and finish with a max unbroken set of hang power cleans at 50%

2) Break movements up early on and try to finish the 9-6-3 in large or unbroken sets. Each of the pull-up movements can be different if that is too much volume (ie ring rows + banded kipping) or you can remove one of the pull-up movements altogether if you are working on unassisted pull-ups. Select a weight of barbell based on your front squats and whether you can do them unbroken or not (or close to)

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.