LIFT

Box Squats 2 x 12 – All sets at 50% of your 1 Rep Max

WORKOUT

“Diane”

Performance
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Fitness
21-15-9
Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)

BENCHMARK TRAINING

Girl

“Diane”

21-15-9

Deadlifts 100/70kg

Handstand Push Ups

Hero

“The Don”

FOR TIME:
66 Deadlifts, 55/35kg
66 Box jump, 24′ BOX
66 Kettlebell swings, 24/16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/17.5kg
66 Wall ball shots, 20/14# to 10′
66 Burpees
66 Double-unders

Don Marler

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

MOBILITY MONDAY

3 Drills for Building Wrist Flexibility

If you’re going to do handstands or many other gymnastic moves, then your hands and wrists can take a beating. Think about it: if you’re on your hands, your wrists are flexed back ninety degrees (or sometimes more) while bearing your entire body’s weight. Do this for a while and you’ve compounded lots of volume on top of that. For some people this never seems to be an issue. They’re naturally more flexible. Others don’t seem to have quite the flexibility and if they’re not smart about it, it can be painful and even injurious if you train your wrists too hard and too much.