23.08.16

“JERRY”

INTENDED STIMULUS

Hero workout honoring Sgt Major Jerry Dwayne Patton; see whiteboard brief for more on Sgt Patton.

21:00-27:00 overall time, with the row & runs each in 7:00-10:00 (30 min CAP)

Balances out the heavy lifting and sprint workout from the first 2 days of the week.

Opportunity to rest the shoulders before a shoulder-heavy back half of the week.

RX

For time:
1,600-m run
2,000-m row
1,600-m run

LEVEL 2

For time:
1,200-m run
2,000-m row
1,200-m run

LEVEL 1

For time:
1,000-m run
1,500-m row
1,000-m run

SKILL WORK

Pre-workout:
Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.

STRETCHING

200-m recovery walk
2:00 foam roll quads

WHITE BOARD BRIEF

Target Time | 21:00-27:00. 30 min CAP

Today’s workout honors Sgt Major Jerry Dwayne Patton, who died on October 15, 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase, and Connor.

This workout balances out the heavy lifting and sprint workout from the first 2 days of the week and is also an opportunity to rest the shoulders before a shoulder-heavy back half of the week.

Shoot for an overall time today that’s sub 27:00, with the runs and rows each in 7:00-10:00

Fast transitions are key; no walking between getting off your rower and out the door to run.

Hit this one hard and empty your tank today!