Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
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Tommy Mac Workout
Strength:
Front Squat
2X5 @ 80% (245)
2X3 @ 85% (255)
2X2 @ 90% (275)
2X1 @ 95% (285)"Tommy Mac"
12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHStime - 29:09
Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
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GW Chest to bar Pull-up, Push-up and Back Squat Workout
10 rounds each for time of:
5Chest to bar Pull-ups
10 Push-ups
15 Back Squat 50% Body weight (35kg)
Rest 1min. between rounds -
today s shoulder power Workout
10 wallballs
20 sit ups
20 kreuzheben
10 clean and jerk
20 kettlebell swing
10 kettlebell pullup -
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Traditional Lift Workout
Bench Press, Shoulder Press, Bicep Curl, etc.
30 minute traditional weight lifting workout.
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PSKC Comp Class - 10.29.12 Workout
Class is at 4:30 on Monday.
Skill:
15-20 min:
Work on double unders and butterfly. Spend more time on the skill your worse at.Main effort:
"Tommy Mac"12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHSSergeant Thomas R. MacPherson
Killed in action on October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.
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