U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Warm Up: 5 Mins
3 Rounds
200 M Run/250 Row
5 Box Jumps
5 lunges / leg

Strength: 12-15 Mins
Back Squat 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges (12 per side)
Run 400 meters

Post Score on white board.

Elite Competition Class

1. Clean and Jerk Complex
7 Sets to Build to a Heavy Complex:
Clean Pull
Low Hang Power Clean
2 Front Squats
Split Jerk
Rest 2:00 Between Sets.

2. “Heavy Grace”
For Time:
30 Clean and Jerks (225/155)

3. Conditioning
2 Rounds For Time:
9 Kipping Parallette Handstand Push-ups
15 Burpee Box Jump Overs (24/20)
21 Front Squats (205/145)

4. Recovery Bike
20 Minute Light Effort

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

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
*Set 5 – 1 rep @ 90% of 1-RM Snatch
*Set 6 – 2 reps @ 80% 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.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk

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

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

D.
In 15 minutes, establish a 8-RM Back Squat

E.
Three sets of:
Chin-Ups x 10 reps
Rest 90 seconds