U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA. He was killed in action April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Happy Veteran’s Day today everyone! To celebrate all those that have served our country we have a Hero Workout with “Donny.” Before we tackle this monster though, we are going to work some TNG deadlifts in a strength session. We want the weight to get heavier than what we will be doing for the workout. Back to “Donny.” This is a high rep workout with 90 total deadlifts and 90 burpees. You will want to think about breaking up the deadlifts, 2-3 sets, and pacing the burpees early in this one. You will get the chance to pick up the intensity on the back end as the rep count start to go back up. The load on the barbell should be something that you could do 15 reps of unbroken.

STRENGTH

ON A 8:00 RUNNING CLOCK…
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

HERO WORKOUT

“DONNY” 

FOR TIME 

21-15-9-9-15-21

Deadlift (225/155)|(155/105)

Burpee