U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Freedom WOD Class

Warm Up: 5 Mins
3 Rounds
5 Push Ups
7 Power Cleans Unloaded Bar
10 Back Squats Unloaded Bar

Strength: 12-15 Mins
Back Squats using 90% of your 1RM to calculate load
65% X 5
75% X 5
85% 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
“Holleyman”
30 rounds for time of:
5 Wall ball 20/14
3 Handstand Push Ups
1 Power Clean 225/155

Post time on white board.

Elite Competition Class

**Deload Week**

1. Clean
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

2. Jerk
5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

3. Pause Front Squat
Build to Moderate Set of 2
Two Second Pause in Bottom

4. Accessory
4 Rounds, Not For Time:
10 Barbell Bent Over Rows
20 Alternating Dumbbell Strict Presses
30 GHD Sit-Ups

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):
Slow Pull Snatch

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Set 2 – 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 – 2 reps @ 75% of 1-RM Snatch
*Set 5 – 1 rep @ 80% of 1-RM Snatch
*Set 6 – 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

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

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