Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set.

Workout of the Day
AMRAP in 14 minutes:
21 sit ups
15 kettlebell swings
9 pull ups (strict or kipping)

Take a break from the barbell today and settle into a steady and sustainable pace. Use a kettlebell weight that lets you finish 15 reps in no more than two sets, and scale the pull ups to a difficulty at which you can sustain sets of at least 3 throughout the workout.

standard: 16/12 kg KB
rx: 28/20 kg KB
sport: 32/24 kg KB
metcon: 7×1:15 on, 0:45 off