Last performed on December 23, 2022.
Sets of 10+ reps at a time.
Short rest breaks that are :10-:15 at most.
Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed on February 7, 2008, in the line of duty. Officer Simmons is survived by his wife and two children.
75 power snatches (75/55 lb)
75 power snatches (65/45 lb)
75 power snatches (55/35 lb)
Rest, stretch, recover!
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back
WHITE BOARD BRIEF
Target time | 3:00-7:00.
Today’s workout is dedicated to Randy Simmons, an LAPD SWAT team member who died in the line of duty on February 7, 2008.
This is a fast workout, similar to Isabel, that is intended to be done with light weight that can be cycled for 10-15 reps at a time.
The load should allow for 10+ reps at a time as the minimum. Ideally, this workout is a sprint that takes around 5:00 for most to finish.
The load can be reduced to allow for 10+ reps at a time. In the warm-up, we’ll practice different ways to cycle the bar efficiently with an appropriately challenging weight.
Shoot to maintain a solid back position, catch the bar with a strong lockout overhead, AND work to move fast at the same time.