U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Warm Up: 10 Mins
2 Rounds:
8 Cleans
8 Front Squats
8 Jerks
8 Kip Swings
Then 5 Min Athlete Choice Mobility
Metcon: 28 Min Cap
“Hammer”
5 Rounds for time:
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull ups
Rest 90 Seconds Bt Rounds
Functional Bodybuilding Class
Chest and Biceps Volume
4×25
Bench Press
4)Giant Set 2×20
Cable Scraper Bicep Curls
Cable Skull Crusher Bicep Curls (high to low)
Giant Set 2×20
Alternating DB Bench Press
DB Crush Press
Incline Bench EZ Bar Preacher Curls
Super Set 2×20
DB Decline Barrel Press
DB Decline Fly
2 Sets Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge of knurling)
2×100 reps (don’t drop or let go of the weight)
Alt DB Curls
