Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
This is also my last week of the Strength Bias programming. I've really enjoyed it, however I found myself even more sore everyday from the strength portion added to the WOD. I plan on transitioning to an Olympic Lifting Bias programming next week since I need some work on my snatch--it should be fun. This week will also be very interesting since I'm honoring three heroes this week. Since I've been on the Strength Bias programming, I've found it hard to program in hero WODs and really give them my best effort. So I figured what better way to culminate my last week of Strength Bias with a hero WOD to accompany the PRs I plan to set for each of my lifts.
WOD:
Back Squat 5-3-3-1-1-1-1
5min Rest
“Jack”
20min AMRAP:
10 Push press, 115#
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch
Post loads and rounds to comments.
Since I'm most likely doing this at the Firehouse, I'll be doing KBS @ 62# and Box Jumps @ 28". Those will definitely make it interesting. Here's to you Jack!
RESULTS:
Back Squat--135/185/225/255/275/290/300(f)
I'm a little disappointed in the back squat since I didn't get 300 today. I tried twice to get it, but couldn't. I should've gone for 295, but I knew I still had a hero WOD to do. 15# PR still isn't too bad, but I still want to break 300. I'm considering going the route of Dave Lipson and programming in squats everyday. It worked for my deadlift.
WOD:
8rnds + 7 Push Press
I did the push press from the rack and not from the ground. If I did the WOD from the ground, then it would've been thrusters since I'd be squat cleaning the weight just about each time in the later rounds. Since I did power cleans on Friday, I figured I would focus just on the push press by lifting from the rack. KBS were at 62# and box jumps were at 24"--I just put a 45# bumper plate on top of the 20" box at the Firehouse. I'm glad I did because 28" box jump would've ruined me. I did the first few box jumps jumping off the box, but I noticed my cycle time was actually slower when I did it this way. Maybe because it was the bumper plate added that I mentally slowed the dismount so I wouldn't hurt myself. I think I physically think to "jump off" after each rep rather than simply doing it like I do when I step off. Like Wittman, once I picked up the kettlebell I wasn't allowing myself to put it down until all the reps were done. Wish I could say the same thing for the push presses. I made a real effort to get back on the bar as fast as I could after the box jumps and to get the first 2 reps under my belt before resting. That went well until I started getting close to failure on the push press. I'm sure if someone else was doing the WOD with me, I could have finished the 9th round, but I'm still happy with my results. Here's to you Jack!!!
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