LIFT

Front Squat 1 x 5 – Build to a heavy single. If you are new work triples.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
10 Min AMRAP
10 Pull Ups
10 Weighted Sit Ups 15/10kg DB
10 Lunges each leg Carrying 15/10kg DB

Fitness
10 Min AMRAP
10 Body Rows
10 Sit Ups
10 Lunges each leg

BENCHMARK TRAINING
Girl

“Jackie”

For time:
1000m Row
50 Thrusters 20/15kg
30 Pull Ups

Hero

“Hildy”

100-calorie row
75 thrusters, 20/15kg barbell
50 pull-ups
75 wall-ball shots, 20/14-lb. ball to 10/9′
100-calorie row
If you’ve got a 9/6kg vest or body armor, wear it.

HERO-Hilda

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

MOBILITY MONDAY

Squat Therapy

So what does this therapy consist of? It is based on four drills that can be used in any order and combination with the goal of improving the quality of your squat. Each drill will include use of an external object to help you achieve an ideal squat position. As well as helping your body to be able to hit and maintain these optimal positions, these drills will help your body to understand what your squat is meant to look and feel like, which has untold benefits.

The four drills are:

  1. The Wall Squat

  2. The Goblet Squat

  3. The Bar Squat

  4. The Pole Squat