LIFT

Pause Front Squat 6 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

WORKOUT

Performance
10 Min AMRAP
10 DB Hang Power Clean 20/15kg
10 DB Front Squat
10 DB Push Press
200m Farmers Carry

Fitness
10 Min AMRAP
10 DB HPC 15/10kg
10 DB FS
10 DB PP
200m Farmers Carry

BENCHMARK TRAINING

Girl

“Nicole”

As many rounds as possible in 20 minutes.
Run 400m
Max reps Pull Ups

Note number of pull-ups completed for each round.

Hero

“Nickman”

With a 25kg and 15kg dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

MOBILITY MONDAY

10 Piriformis Stretches to relieve sciatica and low back pain


This is just one, click on the link for more.