LIFT

Push Press 3 x 5 – Work up to a heavy set of 3. Looking to establish your 3 Rep max

WORKOUT

Performance
3 RFT
15 KBS 24/16kg
15 Goblet Squat
100m Suitcase Carry
100m Waiters Walk

Fitness
3 RFT
15 Russian KBS 24/16kg
20 Squats
200m Suitcase Carry

BENCHMARK TRAINING

Girl

“Eva”

Five rounds for time of:
Run 800 meters
30 KBS 32/24kg
30 Pull-ups

front-squat-eva-t

 

Hero

“Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

riley_hero

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

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.