Monday, August 2, 2010

Tuesday, 3 August 2010

KEY WEST, Fla. (April 28, 2009) A Special Warfare Combatant-Craft Crewman (SWCC) assigned to Special Boat Team (SBT) 20 navigates the MARK V Special Operations Craft for a scene in the upcoming Bandito Brothers production ¨I Am That Man", due in theaters in 2010. SWCC operate and maintain the Navy's inventory of state of the art, high-speed boats in support of special operations missions worldwide. (U.S. Navy photo by Chief Mass Communication Specialist Kathryn Whittenberger.)

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Bench Press (w/ Chains) - 2 Reps (70% of Bench w/ Chains 1RM) on the minute for 10 minutes

- Double Unders
- Sit-ups
(Compare to 1 December 2009)

Post weights and time to comments.

1 comment:

Garrett said...

-As RX in 9.29

How where we supposed to do the sit ups? I did them the Spealer way: feet anchored by dumbells, abmat, hand flat on floor over head, sit up and touch the dumbell.