BWWU = Body Weight Warm Up

LIFT

Push Press 3 x 5 – ALL 5 sets at 80% of your 1 Rep Max or a challenging weight.

WORKOUT

Start Position – This week in order to avoid folks jumping the start, the coach will give you all a specific start position. Have fun with it 🙂

Performance

9 Minute AMRAP
18 Over Head Lunges 15/10kg
12 Thrusters 35/20kg
6 Ring Dips

Fitness

9 Minute AMRAP
18 OH Lunges 10/5kg
12 Thrusters 20/15kg
6 Dips – Dip Station Rx

BENCHMARK TRAINING

“Helen”

3 RFT

Run 400m

21 KB Swings 24/16kg

12 Pull Ups

Hammer

Five rounds, each for time, of:
60/42.5kg Power clean, 5 reps
60/42.5kg Front squat, 10 reps
60/42.5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

HeroMichaelBordelon1

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

MOBILITY MONDAY

Squat Therapy: 4 Drills That Will Improve Your Squat

The four drills are:

  1. The Wall Squat
  2. The Goblet Squat
  3. The Bar Squat
  4. The Pole Squat