Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

Warm Up: 5 Mins
3 Rounds
10 Air Squats with a 3 second pause at the bottom
10 Russian KBS

Strength: 12-15 Mins
Back Squat 90% of your 1RM to calculate load
40% X 5
50% X 5
60% X 5
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 30 Min Cap
“TILLMAN”
7 Rounds of:
7 Deadlifts @ 315/220
200m Sprint
15 Pull-Ups
45 Second Rest

Post Score on white board.

Elite Competition Class

1. Snatch
With a Running Clock:
0:00 – 5:00 – Build to a Heavy Triple Overhead Squat
5:00 – 10:00 – Build to a Heavy Double Snatch Balance
Min 10:00 – 15:00 – Build to a Heavy Single Hang Squat Snatch
Min 15:00 – 20:00 – Build to a Heavy Squat Snatch

2. Snatch
5 Sets:
3 Pausing Snatch Deadlifts (Knee for 3 Seconds)
3 Hang Snatch High Pulls (Starting at Knee)
Start at 40% and Build.

3. Conditioning
AMRAP 9:
4 Ring Muscle-Ups
4 Power Snatch (165/115)
8 Ring Muscle-Ups
8 Power Snatch (165/115)
12 Ring Muscle-Ups
12 Power Snatch (165/115)
…
Up by (4) reps each round

4. Bike
3 Rounds:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 -10:00 – Fast Pace
No rest between. Continuous 30 minute effort.

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the four sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Set 4 – 1 rep @ 85% of 1-RM Snatch
*Sets 5-6 – 1 rep @ 90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

C.
In 20 minutes, build to a 1-RM Clean with a 2 second pause at knee + Jerk

(Perform a regular Clean & Jerk, but, you’re going to pause at the middle of your knee for 2 seconds on the pull in the clean)

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4-5 reps @ your 8-RM Back Squat weight

E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 90 seconds