Skill
Strict Press
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
AMRAP in 16 minutes:
400 m run
30 kettlebell hang snatches
20 single arm overhead lunges

Don’t switch arms every rep, but do try to divide the work evenly between each arm across the workout. Use a slightly lighter kettlebell weight so that you can hang on for larger sets without your technique degrading. If the snatch is too advanced, switch to a kettlebell swing. If the overhead lunge puts too much stress on your shoulder mobility, transition to a goblet lunge or goblet squat.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off