LIFT

Push Press 5 x 5 – ALL sets at 75% of your 1 RM or working to a heavy set of 5.

WORKOUT

Performance
8 Min AMRAP
6 Power Cleans 70/50kg
6 Deadlifts
6 Bar Facing Burpees
6 Ring Dips

Fitness
8 Min AMRAP
6 Hang Power Cleans 50/35kg
6 Deadlifts
6 Burpees
6 Dips (Dip station Rx)

SKILL

This weeks focus is Kettlebell swing variations, today One Arm Swings and changing hands.

BENCHMARK TRAINING

Girl

“Nancy”

5 RFT

Run 400m

15 OHS 43/30kg

Hero

“Nutts”

For time:
10 Handstand push-ups
112.5/75kg Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 20/15kg plate

LtAndrewNuttall

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

MOBILITY MONDAY

3 Yoga Poses to Increase Overhead Shoulder Mobility

The shoulder should be the most mobile joint in the body, but when movement is limited athletes may end up compensating by using the low back rather than the upper back to increase extension in the lift. Here are three poses to help restore the proper range of motion: