LIFT

Deadlift 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.

WORKOUT

Performance
7 Minute AMRAP
7 WallBalls 20/14# to 10′
7 Burpees
7 Thrusters 42.5/30kg

Fitness
7 Minute AMRAP
7 WallBalls 20/14# to 10/9′
7 Burpees
7 Thrusters 30/20kg

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 42.5/30kg

Pull Ups

Hero

“Erin”

Five rounds for time of:
17.5/12.5kg Dumbbells split clean, 15 reps
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.

MOBILITY MONDAY

A Simple Warm Up for Getting Bigger, Safer Deadlifts

The deadlift is one of the most useful exercises, and you want to be fully prepared before performing it in order to reap the most benefit. Jeff Ford of Conviction Training Facility has a warm-up series specifically designed to prime your body for some productive pulling.

 

  1. Downward Dog – With both hands and feet on the ground, push your hips up and back. This helps wake up your lower back and thoracic spine.
  2. Upward Dog – Drop your hips as close to the ground as possible and pull your shoulders back, opening up your chest.
  3. Inchworm – Begin in a plank position, then walk your feet as far forward as you can. This exercise helps warm up the hamstrings and ankles, which are key in the deadlift.
  4. Side Lunge – Step one foot to the side and bend that knee, keeping your weight on your heels and your chest up.
  5. Up and Over the Fence – Lift one knee and swing it out to the side. Plant that foot on the ground so you are in a deep lunge position, then sweep your chest toward your back foot. Finish in a side lunge before standing up.
  6. Single Leg Touches – Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg strraight out behind you.