Skill
Deadlift
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
For time, with a 15 minute time cap:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Burpee Box Jump
Every 3 minutes, including at the start of the workout, run 200 m

Happy Birthday, Riley! Got a birthday coming up? Get in touch with Alex to collaborate on a birthday workout!

Your barbell should be heavy enough on this one to make you want to break up the first few rounds.

standard: 65/45, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″
metcon: 6×1:20 on, 0:40 off