Skill
Strict Press
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
For time, with a 15 minute time cap:
27-21-15-9
Thruster
Lateral burpee

Finishing this workout under the time cap does not require fast thrusters or fast burpees; it just requires not stopping very much. If you try to do very fast burpees and very fast thrusters, you’ll get tired and you’ll have to stop a lot. Then you won’t finish the workout.

If you want to not only finish the workout, but finish it quickly, then you still don’t need to do fast reps; you just need to stop even less.

If you want a blazing fast time, then you still don’t need to do fast reps; you just need to not stop at all.

Here are 3 pacing plans for finishing the workout. You could consider them reasonable targets for standard, rx, and sport, respectively. Weights are all the way at the bottom of the page.

Plan one: Target time of ~13:30
27 thrusters: broken into 3 sets of 9, starting every 40 seconds. 2:00 total
27 burpees: one rep every 7 seconds. ~3:10 total
21 thrusters: broken into 3 sets of 7, starting every 30 seconds. 1:30 total
21 burpees: one rep every 7 seconds. ~2:30 total
15 thrusters: broken into 2 sets (8 and 7), starting every 30 seconds. 1:00 total
15 burpees: one rep every 7 seconds, 1:45 total
9 thrusters unbroken, allowing 30 seconds
9 burpees, allowing 1:00 (one per slightly less than 7 seconds)

Plan two: target time of ~10 minutes
27 thrusters: broken into 3 sets of 9, starting every 30 seconds. 1:30 total
27 burpees: one every 5 seconds. 2:15 total
21 thruster: broken into two sets (11 and 10), starting every 30 seconds. 1:00 total
21 burpees: one every 5 seconds. 1:45 total
15 thrusters: one set, allowing 45 seconds
15 burpees: one every 5 seconds: 1:15 total
9 thrusters: unbroken, allowing 30 seconds
9 burpees: one every 5 seconds. 0:45 total

Plan three: target time of ~8 minutes
27 thrusters: broken into 14 and 13, starting every 40 seconds. 1:20 total
27 burpees: one every 4 seconds. 1:50 total
21 thrusters: unbroken, allowing 50 seconds
21 burpees: one every 4 seconds. 1:30 total
15 thrusters: unbroken, allowing 40 seconds
15 burpees: one every 4 seconds, 1:00 total
9 thrusters: unbroken, allowing 30 seconds
9 burpees: sprint: 30 seconds

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:45 on, 0:15 off