Skill
Deadlift
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
AMRAP in 15 minutes:
10 power cleans
20 box jumps

Every 3 minutes, including at the start of the workout, run 200 meters with a medicine ball.

Use a barbell that lets you hit smooth singles or small sets the whole way through.

standard: 95/65 lb bar, 20/12 inch box, 12/8 pound ball
rx: 135/95 pound bar, 24/20 inch box, 20/14 pound ball
sport: 155/95 pound bar, 24/20 inch box, 70/55 pound sandbag
metcon: 10×1:00 on, 0:30 off