Workout of the Day
STRENGTH
Strict Press
70% TM x 3
80% TM x 3
90% TM x 3+
Training Max = 90% 1RM
Notes
This is our “3” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.
5/3/1 3 week explained Example: 70% TM = 45lb x 3 Perform 2-3 warm-up sets before your first work set. The first work set is moderate and the second work set is moderate-to-heavy. The final set is an AMRAP and should be very hard. We expect at least 3 reps, but ideally more like 5-8+. Bring your full effort for it. If you do not have a 1 rep max, follow the guidance below: 2-3 warm up sets of 3 3 Rounds for Time Notes For a few athletes, this will be an all out sprint. For many of us, pacing and breaking things up early will set us up to get our best time and keep intensity high in that third round as fatigue accumulates. DU: < 90 sec/round HSPU: 1-3 Sets. To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. Pre-requisite to kip is at least 1 strict full ROM rep. A. 7-10 HSPU, full ROM (Programming Template: Week 3/8 ) It’s been an amazing ride since launching The Queer Face of War in the US this spring, in including an amazing DC kick-off at Politics and Prose with Law Dork’s Chris Geidner and a standing-room-only event at MoMA PS1 in New York with CNN’s Miriam Elder. I was also deeply humbled by the coverage of the release, especially Kellye Eisworth’s review in the influential photography publication Lenscratch, who wrote, “At once a record of war and a testament to courage, The Queer Face of War reminds us that democracy is measured not only by borders defended, but by the dignity afforded to those within them.” This has led to some incredible invitations to share the project across Europe this summer. Three highlights include: Eurovision Song Contest, Vienna: QFW has been selected to be part of Eurovision’s official “Offstage” program, with a gallery show of the work promoted to the thousands who will come to the city for the contest’s finals in May. Pride Month Exhibition, Kyiv: I’m thrilled to be working with the Ukrainian organizations Insight and LGBTQI+ Military and Veterans for Equal Rights to present a special exhibition of QFW in Kyiv to mark Pride Month in June. World Pride, Amsterdam: A QFW exhibit will also be featured as part of the World Pride program in Amsterdam at the end of July and beginning of August. But I need your help to make it happen. Most of the costs of the exhibits aren’t covered by the organizers. I need to raise funds to cover expenses like printing and travel costs—which have skyrocketed in recent weeks. Please help Lester reach his goal of $5,000 raised for this incredible mission and journey
1 Rep Max = 70lb
Training Max (90%) = 63lb
80% TM = 50lb x 3
90% TM = 55lb x 3+
1 moderate set of 3
1 moderate+ set of 3
1 heavy, very tough work set for as many reps as possible (5-8+)METCON
75 Double Unders
15 Handstand Push-Ups
Intent ~5-9 min
A. 40 DU
B. 20 DU
C. 1 min Practice
D. 90 Single Unders
B. 10-15 HSPU, partial ROM (1 abmat)
C. 15 Box Pike HSPU
D. 15 Heavy DB Push Press
Toni and Erick enjoying the warmer weatherHelp Lester bring the queer face of war to Europe
This is an incredible opportunity to build solidarity with Ukraine and queer people everywhere fighting authoritarianism.