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

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
AMRAP in 14 minutes:
14 toes to bar
14 devil presses
14 single arm overhead lunges

Focus on the overhead lunge when selecting your dumbbell weight; you might be able to snatch/devil press something heavier, but you want to be sure that the single arm overhead position is one that you can maintain throughout the 14 minutes. If you don’t quite have the mobility, then drop it down to a goblet lunge. Scale the toes to bar by reducing the range of motion so that you’re able to finish the 14 reps in no more than 3 or 4 quick sets when fatigued. Dropping to a V-up or a medicine ball sit up is totally fine if you aren’t comfortable using the bar.

standard: 35/20
rx: 50/35
sport: 7 bar muscle ups instead of toes to bar
metcon: 7×1:30 on, 0:30 off