Saturday, January 7, 2017

INDIVIDUAL or TEAM WORKOUT

Compare to July 4, 2016.

“Holleyman” is traditionally an individual Hero workout. That option stands today, but there is also a partner option.

To perform as a 2-person team:
Complete 30 rounds total; 15 rounds per athlete
Partner A performs ONE ROUND of “Holleyman” while Partner B rests. Upon completion of the round, the partners switch, with Partner B working while Partner A rests. Partners may use different scalings and still work together; for example, an RX athlete would simply set up a different barbell and wall ball if working with a SCALED athlete who needed a lighter power clean and ball.

“Holleyman”
30 rounds for time of:
5 Wall Ball Shots, 20/14
3 Handstand Push-Ups
1 Power Clean, 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

RX:
As written. Wall ball target is 10’/9′. HSPU are full ROM, strict or kipping, either head to one AbMat + hands on 35lb plates or head and hands to ground.

INTERMEDIATE:
WB as written.
HSPU –> 3 Banded HSPU or 1-2 slow and controlled full ROM negatives per round (1 if doing all 30 rds, 2 if doing 15 rds partner style).
Power Cleans@185/135 or 165/115

SCALED:
30 Min Time Cap
WB weight scaled as needed to hit a 10’/9′ target
HSPU –> 2 Wall Walks per round

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