Skill
Back Squat
5 at 65% of your 1 rep max
5 at 70%
5 or more at 75%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

We’re starting up another 5-3-1 strength cycle this week, with back squat on Mondays and deadlift on Wednesdays. We’ll also be working on strict pull ups every Friday.

The percentages for the squat and deadlift are based off your 1 rep max; if you don’t know what that max is, then be sure to use your last set each day to calculate your 1 rep max using the charts posted in the gym. Your coach can help you here!

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag clean
Kipping pull up
Calories (row, bike, or ski)
Rest

Choose a sandbag weight that lets you hit each rep with no more than about 5 seconds of rest in between. You also shouldn’t have to crouch down under the bag to get it over your shoulder (this would actually be a no-rep in a competition).
If you haven’t tried a kipping pull up with a band before, that would be a good scaling option for today; use one that lets you get about 6-12 reps each minute.
Go fast on the machine.
Add up all your reps and calories at the end of the workout.

standard: 70/55
rx: 100/70
sport: 150/100, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off