4.25.2019

TILLMAN

Patrick Daniel Tillman 
11/6/76–4/22/04 

In 1998, Tillman was was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

Complete 7 Rounds for TIME of:
   315 lbs Deadlifts – 7 reps
   Full Gasser – 1 rep
   Pull Ups – 15 reps
   :45 REST

4.24.2019

Thursday

TABATA...
Hollow Rocks 
Double Unders 
Russian Twist
Box Jumps

"All growth depends upon activity. There is no development physically or = intellectually without effort, and effort means work."                                                    -Calvin Coolidge

4.23.2019

Wednesday

Back Squat: 3-3-3-3-3-3-3
      then...
Dice Mashup 

4.22.2019

Tuesday

3 Rounds for TIME of:  15 Power Snatches  15 Thrusters  1,000-m ROW

RX= 95/65

4.21.2019

Monday

AMRAP in 16min of:
 200m RUN
 20 HR Push-UPs 
 200m RUN
 20 Lunges

7 Easy Nutritional Changes
  1. Cut Sugars and Starches
  2. Eat Vegetables, Complex Carbohydrates, Healthy Fats and Protein
  3. Add Strength Work into your Training
  4. Make Time for a Cheat Meal
  5. Control Portions and Calories
  6. Drink Plenty of Water
  7. Sleep Properly