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

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
AMRAP in 20 minutes:
200 m farmer carry (kettlebell and dumbbell)
15 goblet squats (kettlebell)
10 devil presses (dumbbell)

Use whichever dumbbell you typically select for snatches, and then pick a kettlebell that is within 10 pounds of that dumbbell’s weight. Do your best to go unbroken on your goblet squats.

standard: 35/20 lb DB, 16/12 kg KB
rx: 55/35 lb DB, 24/16 kg KB
sport: same as sport DB and KB, but 100/70 lb sandbag carry
metcon: 10×1:30 on, 0:30 off