Skill
Back Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re working through one more three week progression of our 5-3-1 back squat. If you established a new max last cycle then work off that. If you didn’t, consider still adding 5-10 pounds to your max for the purpose of calculating this cycle’s loads.

As always, use spotters if you aren’t sure that you’ll make your set. Your coach will cover spotting technique if needed.

Workout of the Day
AMRAP in 15 minutes:
10 dumbbell push press (single arm)
10 dumbbell overhead lunges (single arm)
15 sit ups

Stick with one arm for all ten reps of the first round on both the push presses and the overhead lunges, then switch arms in the following round. Your weight should be light enough to allow you to hit ten push presses in one or two sets, set the dumbbell down and rest for a moment, and then hit ten overhead lunges unbroken.

If your shoulder mobility doesn’t allow a solid overhead lunge, scale to a goblet lunge.

standard: 35/20
rx: 50/35
sport: double dumbbell on both movements. 2x 45/25 lb
metcon: 10×0:45 on, 0:45 off