Skill
Strict press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on strict presses last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. We’ll be deadlifting tomorrow instead of Friday to get it in before the adjusted hours for Veteran’s day.

Workout of the Day
5 rounds:
1 minute of overhead lunges
30 seconds of rest
1 minute of calories
30 seconds of rest

Use a slightly heavier barbell for your overhead lunge. You’ll have a good 30 second cushion before and after each lunge round, so hopefully you can muster up the stability to hang on to the tougher barbell for sets of 5-10 at a time. Tally up the total of all of your lunges and calories at the end of the workout. If you’re paired up to share a machine, one partner will start on the calories.

Feel free to drop to a front rack lunge if the overhead position is too tough on your shoulders.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off