🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.

- Stay within the prescribed percentages. We are systematically overloading the body to lead to great strength adaptations without leading to excessive fatigue.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- Fitness Attribute Improved: Absolute Strength

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Overhead Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

1 Back Squat @ A Moderate-Heavy Weight

Build to Starting Weight

- Overview: In this 3-round workout, the reps decrease and the dumbbell movement changes each round. Because we're going straight from the dumbbell movement into a farmer's carry, the dumbbell will likely be challenging to hold on to.

- Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.

- Dumbbell Reps: Use two dumbbells. Choose a dumbbell weight you can complete within 2 sets for each movement. You'll complete 30 push press, 24 front squats, and 18 thrusters.

- Farmer's Carry: There are 3 total farmer's carries for a total of 300 meters. Hold two dumbbells at your sides.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-13 Minutes

- A well-paced effort will pay off best in today's workout.

- Break up the dumbbell sets as needed from the beginning so you can charge hard on the farmer's carries. Always break well before your grip gives out.

- Be intentional with your walking pace during the carries. It is easy to meander and spend more time under tension than necessary.

BOX JUMP OVERS

- Reduce Box Height

- Box Jumps

- Box Step Overs

- Box Step-Ups

- 2x Jumping Lunges

DUMBBELL REPS

- Sub Barbell, @weight(95/65)

- 3 Rounds of Push Press, @weight(95/65)

- 3 Rounds of Front Squats, @weight(95/65)

- 3 Rounds of Thrusters, @weight(75/55)

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

- 20 Shuttle Runs (1 rep = 10m)

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

10 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

Build to Workout Dumbbell Weight

2 Rounds:

4 Box Jump Overs

4 Dumbbell Push Press

4 Dumbbell Front Squats

4 Dumbbell Thrusters

20 Meter Farmer's Carry