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

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
AMRAP in 15 minutes:
300 m run
15 power cleans
12 overhead lunges

Don’t worry about the power clean in this workout; those reps will be challenging, but it’s the overhead lunges that you’ll need to focus on when choosing your weight. You should be able to hit sets of at least 4 throughout the workout. Save your 15th power clean for getting the bar onto your shoulders. Drop the bar to a front rack lunge if the overhead position is at all sketchy.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off