Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. We’ll be doing one more round of this in two weeks’ time.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

This workout is a repeat from Monday, April 14th. If you completed it then, check back on your time to see if you can plan out a pace that’ll get you done a little quicker this time around.

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 3×3:00 on, 1:00 off