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Components

Overhead Squat

Randy

Bench Press

Shoulder Press

DB Chest Flyes

GHD Oblique Twists

Settings

Workout

6/12/2017

In's

3x12 Glute Extensions

Yoga/Mobility

Banded Lats
Banded Chest

Warm-up

snatch and overhead squat warm up

2 rounds
- 5 Burpees
- 5 Snatch pulls
- 5 Power snatches
- 5 OH squats
- 5 Snatch balances
- 5 Squat snatch

Skill/Strength

Overhead Squat (3x8)

Overhead Squat

WOD

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Spec Ops Training

Mental note

Time to start week two gang. You will see repeats of exercises in the training to help keep track of how your strength is progressing thru the program. You should be increasing in weight slightly from week to week but loking for more results in you Selection training we will be doing every month.

Bench Press (3x8)

Bench Press

Shoulder Press (3x8)

Shoulder Press

DB Chest Flyes (3x12)

GHD Oblique Twists (3x15)

On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.

Left + Right= 1 Reps

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, June 12, 2017

Male Clients

1

David
Moon

Open Gym 5:20AM-10:30AM

3 x 8 @ 155 lbs

2

Anthony
Retallick

5:20 PM CrossFit

3 x 8 @ 115 lbs

3

derek
mackley

4:10PM CrossFit

3 x 8 @ 55 lbs

working on form, first day.

4

Frank
Valeriani

6:30 AM CrossFit

2 x 8 @ 0 lbs

65,75

4

Jared
Williams

Lift Sesh w/ Jared 3PM-4P...

2 x 8 @ 135 lbs

not enough time

4

Peter
Kober

6:30 PM CrossFit

2 x 8 @ 165 lbs

95. 115, 135, 155, 165, 165

4

Brandon
Dues

5:20 PM CrossFit

1 x 8 @ 155 lbs

135-145-155.

4

Craig
Maffei

5:20 PM CrossFit

1 x 8 @ 185 lbs

205 x 5 - (wrist)

4

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 115 lbs

4

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 165 lbs

95/135/165. Ran out of time.

4

Jeremy
Springer

5:20 PM CrossFit

1 x 8 @ 125 lbs

95x8, 115x8, 125x7, 125x8

4

Jordan
Brewer

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 155 lbs

4

lance
cartwright

Open Gym 5:20AM-10:30AM

1 x 8 @ 135 lbs

4

Todd
Geohagan

9:30 AM CrossFit

1 x 8 @ 65 lbs

2/65 3/75, PVC Prac/Bar Prac

Female Clients

1

Steph
Karins

5:20 AM CrossFit

3 x 8 @ 85 lbs

1

Tracy
Auber

6:30 AM CrossFit

3 x 8 @ 85 lbs

2

Lauren
Leet

6:30 PM CrossFit

3 x 8 @ 70 lbs

3

Caroline
Kellenbence

9:30 AM CrossFit

3 x 8 @ 60 lbs

4

Charlotte
Anderson

4:10PM CrossFit

3 x 8 @ 55 lbs

2x55 lb; 1x57

4

Private

5:20 PM CrossFit

3 x 8 @ 55 lbs

5

Geralynn
Hughes

6:30 AM CrossFit

3 x 8 @ 35 lbs

5

Taylor
Valeriani

6:30 AM CrossFit

3 x 8 @ 35 lbs

6

Erica
Retallick

5:20 PM CrossFit

3 x 8 @ 20 lbs

7

Buffie
Plack

6:30 PM CrossFit

3 x 8 @ 15 lbs

8

jennifer
wujciak

5:20 PM CrossFit

3 x 8 @ 0 lbs

8

Andrea
Sierra

6:30 AM CrossFit

2 x 8 @ 55 lbs

8

Katie
Jaquet

4:10PM CrossFit

2 x 8 @ 75 lbs

1x8 at 65lb

8

Private

4:10PM CrossFit

2 x 8 @ 20 lbs

8

Laiken
Williams

6:30 AM CrossFit

2 x 5 @ 55 lbs

1x8 35,45 and failed each time at 55 at 5th rep

8

Bianca
Weber

5:20 PM CrossFit

1 x 8 @ 75 lbs

45, 50, 55, 65

8

Brianne
LeBlanc

9:30 AM CrossFit

1 x 8 @ 90 lbs

1@85, 1@65, 1@55

8

Christina
Tovar

5:20 PM CrossFit

1 x 8 @ 90 lbs

2@85 1@80

8

Heather
valenzuela

6:30 PM CrossFit

1 x 8 @ 55 lbs

1x8 60lbs 1x8 65lbs

8

Janet
James

5:20 AM CrossFit

1 x 8 @ 75 lbs

65,72

8

Private

Lift Sesh w/ Jared 3PM-4P...

1 x 8 @ 85 lbs

8

Leianna
Cooper

6:30 PM CrossFit

1 x 8 @ 55 lbs

35, 45, 55 - grip sucked at 55

8

Shelby
Welbaum

6:30 PM CrossFit

1 x 8 @ 70 lbs

1x8 55 2x3 65