🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth and final 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.

- If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today!

- 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: This workout is all about controlled intensity—move fast but stay smooth, as the push-ups will add up quickly. Pace the first few rounds wisely so you can maintain your effort all the way through.

- Dumbbell Snatches: Use one dumbbell and alternate arms every rep. Choose a moderately heavy weight that you can complete in 40 seconds or less.

- Push-ups: Choose reps/variations that you can complete in no more than 2 quick sets.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-16 Minutes

- Start at a controlled, steady pace—don’t sprint the early rounds.

- Breathe through the dumbbell snatches, focusing on staying efficient with each rep.

- Break push-ups early if needed so you don't burn out. Quick, intentional breaks (4-4 or 5-3) will help you mitigate fatigue.

- Stay smooth on the box jumps, using them to manage your heart rate.

- The key is staying steady through the first 5-6 rounds so you can push the pace in the final two.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(95/65)

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 16 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 16 Squat Jumps

- 16 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 16 Reverse Lunges

- Broad Jumps

A) Build to Dumbbell Snatch Weight

5 Tempo Push-ups

10 Box Step-ups

B) 2 Rounds:

4 Dumbbell Snatches

4 Box Jumps

8 Push-ups