TEESSIDE

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. General Warm Up  Dynamic drills for running Air Squat | Lunge | Press Up WOD "Loredo" [In a weighted Vest] 6 Rounds for time: 24 Air Squats 24 Press Ups 24 Walking Lunges 400m Run Time Cap = 32 min *Repeat from 14.09.24 Scaling and Modifications: *Reduce Rounds to 3 | 4 *Banded | Box Press Ups | Reduce Reps - Done in 3 sets *Weight Vest Optional Machine Equivalents: *Row Ski = 1:1 *Bike = 900 | 800m      

3 Rounds 20 90 | 90s [10 per leg] 10 Pikes Thoracic Mobility Primer @ empty bar  1 High Hang Muscle Snatch 1 Tall Squat Snatch 1 Snatch Balance 1 Overhead Squat *Repeat for 2 sets* Day 1 - Snatch A.] Snatch 3 x 1 @ 75% *Rest 2 min between sets* B.] Snatch Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Snatch Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Front Squat 3 x 5 @ 75% *Rest 2 min between sets* 3 Rounds 20 Scap Press 10 I's , Y's and T's 20 Banded Good Morning Primer @ empty bar  1 High Hang Muscle Clean 1 Hang Muscle Clean 1 High Hang Power Clean 1 Hang Clean 3 Front Squats *Repeat for 2 sets* Day 2 - Clean and Jerk A.] Clean and Jerk 3 x 1 @ 70% *Rest 2 min between sets* B.] Clean Pull 3 x 3 @ 90% *Rest 2 min between sets* C.] Clean Deadlift 3 x 3 @ 100% *Rest 2 min between sets* D.] Overhead Squat 3 x 5 @ 65% *Rest 2 min between sets*

This strength cycle will be based on The 5|3|1 Wendler strength program. The first week consists of 2 sets of 5 followed by a 3rd AMRAP [As many Reps as Possible] set. This 3rd set should be hard and within 1 - 2 reps of failure. The weights are based of your 1RMs. Anywhere written ME AMRAP [Max Effort AMRAP] should be done as close as possible to failure. Use the 3RM from previous week to estimate your 1RM using this formula: 3RM divided by 0.92 = Estimated 1RM The secondary circuit, where applicable use weights that are close to failure [Within 1 - 2 reps] Suggested Warm Up: General movement followed by: 5 @ 40% 5 @ 50% 3@ 60% Day 1  Back Squat 5 @ 60% 5 @ 70% ME AMRAP @ 80% *Rest 90 seconds to 2 min between sets 3 Rounds 10|10 DB or KB Split Squat @ 8 RPE 30 seconds ME Lying Banded Hamstring Curl 30 seconds ME Hollow Hold | Hollow Rock *Rest 90 seconds to 2 min between rounds *ME = Max Effort Day 2 Strict Press 5 @ 60% 5 @ 70% ME AMRAP @ 80% *Rest 90 seconds to 2 min between sets 3 Rounds 10 Bent Over Row @ 8 RPE ME AMRAP Strict Pull Ups 10 DB Bench Press @ 8 RPE ME AMRAP Ring Dip *Rest 90 seconds to 2 min between rounds Day 3 Deadlift 5 @ 60% 5 @ 70% ME AMRAP @ 80% *Rest 90 seconds to 2 min between sets 3 Rounds 10|10 KB Front rack lunge @ 8 RPE 12 Strict Hanging leg raise or GHD sit up 10 DB or KB Romaning Deadlift @ 8 RPE *Rest 90 seconds to 2 min between rounds