🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging.

- Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- To maintain strength in the classic powerlifts, a fourth strength day each week will rotate weekly between bench press, deadlift, or back squat in a hypertrophy-focused scheme to keep those lifts sharp without taking focus away from the main cycle.

- The barbell should be taken from a rack.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

20s Empty Barbell Overhead Hold

20s Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

Build To Opening Weight

- Overview: Today we have some quality muscular endurance training, requiring you to complete a large set of reps before you can advance to the next movement. Choose weights and variations that allow you to complete all stations in less than 4:00.

- Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Must reach full lockout/extension of the hips/knees at the top of the box.

- Intended Intensity: RPE 5

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 8-12 Minutes

- Work steadily at each movement. You don't want to burn out too fast by trying to speed through reps early on. Constant movement is the key.

- Take each working set to near muscular fatigue. This looks like the moment when you start to experience a rep that burns deep in the muscle or when reps start to slow down.

DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebells

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

- Unweighted Box Step-ups

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(95/65)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

On The Minute x 4:

Min 1: 4 Box Step-ups + 4 Toes To Bar

Min 2: 4 Box Step-ups + 4 Dumbbell Push Press