Oakland SWAT Sgt. Daniel T. Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin, and Officer John Hege. Daniel is survived by his wife, Jenni; and daughter, Jojiye.
Sgt. Mark Dunakin and and Officer John Hege were mortally wounded during a traffic stop. The SWAT team was called upon to apprehend the suspect inside a building. During entry, Sgt. Ervin Romans and Sgt. Daniel Sakai were attacked by the suspect who was armed with a rifle. Another officer was wounded during the attack. The suspect was killed by other officers.
Freedom WOD Classes
Warm Up: 6 mins
1:00 DU / Singles
1:00 Banded Pass Throughs
20 Pull Aparts
10 Kip Swings
5 Strict Pull Ups / 10 Ring Rows
10 Strict Press
10 Push Press
Strength: 8 Mins
Odd: 8-10 HSPU – as hard as possible
Even: DU / Handstand Practice
Metcon: 20 Mins
“Danny”
20 Min AMRAP:
30 Box Jumps (24/20)
20 Push Presses (115/75)
30 Pull Ups (vest? *not prescribed for “Danny”)
Functional Bodybuilding Class
Wednesday:
Session 1:
Core Workout: 5 Mins
For Time:
75 Hollow Rocks (with as little rest as possible)
With remaining time:
Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
Session 2: 60 Mins
Back Day – Be ready for your low back to get aggravated. This is by design.
Drop Set
Smith Machine Deadlift Bent Over Barbell Rows
3 Sets x 10 Reps + 10 Reps + 20 Reps
DB Single Arm Row (arcing motion to hip)
3 Sets x 15 Reps /arm
DB Single Arm Row “Elbow Out” (elbow out in line with shoulder)
3 Sets x 15 Reps /arm
Hyper Extension DB Rows (GHD back extension into rear raise) Alternative Incline Bench DB Seal Row
3 Sets x 20 Reps
Drop Set
Cable VBar Lat Pulldown
3-4 Sets x 15 Reps + 4 Drop Sets = 1 set
Once you start dropping the weight you push to failure -easy way to think of it is your going to move the pin up 4 times
Olympic Lifting
Drills: 15 Mins
Partner up and alternate: 5 Mins per station
Hip Scoop – from blocks
Snatch High Pull – from blocks
Back Rack Push Press
Strength: 20 Mins
Power Snatch
4 x 10 @ 40-50%
*Focus on throwing the bar as high as possible with quick turnover.
Complex: Power Snatch + Overhead Squat
3 x 5 @ 65-70%
