🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- 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.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: Today is a high-intensity quad burner! The balance will be how fast you can go on the rower while still being able to complete the front squats quickly and unbroken.

- Choose a front squat weight you can complete unbroken and a row distance that takes about 1:00 to complete.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45% of 1RM Front Squat)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-10 Minutes

- Five-round workouts require a nuance of pacing and strategy, but the nature of this workout means your effort should always be high. Your first round will naturally be fast, rounds 2-4 should all look very similar, and round 5 is where you give your final push.

- Use the row to moderate the intensity of the workout, rowing at a pace that allows you to transition smoothly and complete the front squats quickly and ideally unbroken.

- If you have to start pausing at the top of your front squats within 4 reps of a set, break the front squats into 2 sets so you can maintain a quick cycle rate. This will also keep your row pace higher.

15/12 CALORIE ROW

- 1:15 Time Cap

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Goblet Squats, @kettlebell(53/35)

- 18 Air Squats

- Back Squat, @weight(135/95)

On The Minute x 3:

5/4 Calorie Row + 3 Front Squats