LIFT

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

Fitness
8 Min AMRAP
8 ManMakers AHAP
8 Sit Ups

Man Maker: 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

“17.3”

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

Hero

“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

MOBILITY MONDAY

Why Your SI Joint Is Such a Pain (And 4 Exercises to Fix It)

The sacroiliac joint can get really beaten up in some people, leading to pain and injury. We call this joint the SIJ for short, and it’s basically where your sacrum and pelvis come together.