LIFT

Jerk 2 x 8 – work up to a heavy double.

WORKOUT

Performance
8 Min AMRAP
8 ManMakers AHAP
8 Weighted Sit Ups with MM weight.

Fitness
8 Min AMRAP
8 ManMakers AHAP
8 Sit Ups

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

BENCHMARK TRAINING

Games Open Workout

“Workout 11.1”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Hero

“Horton”
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Hero-ChristopherHorton

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard.

MOBILITY MONDAY

Real World Overhead Mobility for Weightlifting

Leaning Bar Hang This is one of my go-to shoulder girdle stretches—it’s simple, unglamorous, and effective, just the way I like stretches. Hanging from a pull-up bar with about a jerk-width or slightly wider grip and keeping her toes on the floor (or on a box as needed) a couple feet behind the bar, she will hang from the bar while leaning her chest forward through her arms (the feet on the floor allow her to create that forward lean, but also allow the body to relax a bit more into the stretch. The convenient bonus of this stretch is that it provides some nice traction for the lower back, which is very beneficial for lifters.