🏋️‍♂️ 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.

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

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press at a Light Weight

3 Bench Press at a Moderate Weight

1 Bench Press at a Moderate-Heavy Weight

Build to Starting Weight

- Overview: You love to hate it because the Bergeron Beep Test packs a punch, regardless of how many rounds you can get. This is a very effective benchmark workout because of the total body engagement each round.

- Choose reps, weights, or variations that allow you to complete at least 7 rounds today. We recommend completing a practice round beforehand of the full 7-7-7. If it takes more than 50 seconds, consider reducing reps to 6-6-6 or 5-5-5.

- Thrusters: Should be completed in unbroken sets. Reps should take 20s or less to complete. Loading should not exceed 50% of your 1RM thruster.

- Pull-Ups: Should be completed in unbroken sets. Reps should take 20s or less to complete.

- Burpees: Reps should take 20s or less to complete.

- Intended Intensity: RPE 8

- Target Loading: Light

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-15 Rounds

- The Beep Test isn't about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.

- For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above your threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.

- Make your transitions quick between stations. Every second counts within these short windows. Set up your barbell, pull-up bar, and burpee area as close as you safely can.

- Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.

- The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.

THRUSTERS

- Reduce Reps/Loading

- Sub Dumbbells, @dumbbell(25/15)s

- Wallballs

- 14 Air Squats

PULL-UPS

- Reduce Reps

- Jumping Pull-ups

- Banded Pull-ups

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

BURPEES

- Reduce Reps

- No Push-Up Burpee

- 14 Mountain Climbers

For Time (@ Workout Pace):

7 Thrusters

7 Pull-ups

7 Burpees