🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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

- 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: This workout attacks the legs! Rounds should take 90 seconds or less to complete, so choose weights/distances that allow for this.

- Row: Should be completed in less than 1:00 and ideally closer to 0:45-0:50.

- Front Squats: Choose a weight on the barbell that you can safely power clean from the floor and complete unbroken throughout. You can squat clean your first rep if desired.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 9-15 Minutes

- Today's workout has a total of 20 transitions! This means you will want to make these efficient.

- Row: Set your foot straps loose enough that you can slip your feet in and out without having to manually touch them each round.

- Front Squat: Approach the barbell with intention. You must be deliberate in your approach. If you can get right on the bar and go to work, great. But if you can't and it will cause you to have to take breaks, pause for a second, gather your breath, and get to work. Your rest period from rower to barbell should be no longer than 10 seconds.

- Once you complete work on the barbell, move back to the rower quickly, pulling on the chain as you sit down and get your feet into the foot straps.

- Row at a submaximal threshold pace to set yourself up to work well on the barbell.

200/180 METER ROW

- 400/360m Bike Erg

- 10/8 Calorie Echo Bike

- 160/140m Ski

- 200m Run

- 12 Shuttle Runs (1 rep = 10m)

FRONT SQUAT

- Reduce Loading/Reps

- 6 Dumbbell Front Squats, @dumbbell(50/35)s

- 9 Goblet Squats, @kettlebell(53/35)

- Back Squat

Build to Front Squat Weight

On The Minute x 3:

100m Row + 1 Front Squat