Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*Foam Rolling Regimen, PVC & Barbell movement review & progression
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch Select
Work through one of the sets/reps/interval tracks as follows;
7 Rounds, on the :90 seconds of
I. 3-3-3-2-2-2-2 x Power Snatch, touch and go
*Building to the best 3 rep on the day.
II. 3-5 reps x Power Snatch, touch and go
**Build to the following Hero WOD “Randy” MetCon weight, working touch and go technique/skill set.
Post weights/scores to comments.
“RANDY”
For time
75 x Power Snatch (75/55lbs)
Notes: This Hero WOD has a 10:00 time cap. Scaling, training intentions and additional details will be provided during the Whiteboard brief. This is WOD 2 of the Service Cup, online registration still available!
Post scores to comments.
Skill Development: “Annie Un-rushed”
Complete the following for Quality & Skill Development
Versus a 10-12 minute time cap.
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups
Post scores to comments.
About Officer Randy Simmons, Killed in the line of duty 2008.
Read the entire article and more via the following link: Randy Simmons SWAT homepage
“… Randal Simmons. He has come to symbolize what cops are all about. Simmons was the 51-year-old SWAT team veteran whose unit, because they thought that lives were imperiled inside a house under siege, joined fellow officers in raiding the building. Simmons was shot dead by a mentally disturbed man who had already killed his father and two brothers on that violent day in Winnetka, who was then himself brought down by a police sniper.
… Simmons was the first officer killed in action in the 40-year history of the nationally respected LAPD SWAT team. The term “hero” has been applied many times in respect to his devotion to a duty that ended his life. Some say that he deliberately jumped in front of a wounded partner to prevent the man from being shot a second time. The partner, James Veenstra, survived a bullet in the face. Simmons is a hero either way.
But there’s a more subtle application to the term too.
A policeman knows that every time he enters a house under siege, his life is at risk — but he does it anyhow. We can assume that he does it because of his training, because of his sworn oath or because he’s just one of those guys who gets off on danger. But I think there’s another level to the ultimate risk: He does it because it’s part of a deeper instinct to save someone.
That was Randal Simmons. He was more than the sum of his duties.
Simmons’ life beyond the badge and gun was dedicated to the service of others. He loved children, and bought the poor kids of South-Central L.A. presents on his own birthday. He co-hosted a Special Olympics and, as a minister for Carson’s Glory Christian Fellowship International church, drove his “glory van” to troubled housing projects, doing what he could to help the young.
There is a kind of heroism in a life like that, an assertion of goodness without trumpets. Simmons did what he did not because of the recognition he received, but because it was the right thing to do. His chief knew that. His colleagues knew that. His friends knew that. His neighbors knew that. And his family knew that. He leaves a wife of 20 years and two teenage children to mourn his death and celebrate his life.
I write of him today because there is a need to consider the qualities possessed by those we rely on but rarely know. Simmons represented the best of the men and women who patrol the streets and who respond to cries for help with a commitment beyond the requirements of the uniform.
There remains in the human spirit an infrequently displayed inclination to rise above survival and risk everything for the sake of another. In the landscape of our dreams, we all wish for heroes who are both brave under fire and kind to little children. If there aren’t enough of those who compare to Randal Simmons, at least there was him, and perhaps a few others. They were the ones of whom the poet Stephen Spender wrote: Born of the sun, they traveled a short while toward the sun, and left the vivid air inscribed with their honor. So doing, Randal Simmons, by his life and by his deeds, ennobled us all.”
Read the entire article and more via the following link: Randy Simmons SWAT homepage
