Skill
Front Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
AMRAP in 15 minutes:
400 m run
40 double unders
20 push presses

Your push press weight should be light enough that you are finishing each round in 2 or 3 sets at most. Pick a double under volume and difficulty that gets you through them in less than a minute.

standard: 45/35
rx: 95/65
sport: 95/65, drag rope double unders, goal is unbroken push presses. It still counts as sport if you break them up, but don’t scale up the weight unless your coach recommends it.
metcon: 5×2:30 on, 0:30 off