🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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: We don't get a break from the dumbbells in today's muscular endurance workout. The carry is designed to take around 1:00, giving you 1:00 to accumulate reps with the dumbbells. Alternate each round between goblet squats and deficit push-ups. Pick a weights/variations that allow you to complete 10-25 reps each round.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry unbroken in about 1:00. If you cannot achieve that, please adjust your weight.

- Dumbbell Goblet Squats: Hold one dumbbell vertically at your chest. Your hands should grip one head of the dumbbell.

- Dumbbell Push-ups: The rep starts and finishes at the top with the arms in a locked-out position. At the bottom of your rep, your shoulders must touch the top of the dumbbell heads.

- Intended Intensity: RPE 5

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 115-215 Reps

- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 8x 10m Carry Segments

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

- 20 Shuttle Runs (1 rep = 10m)

DUMBBELL GOBLET SQUATS

- Reduce Loading

- Sub Kettlebell, @kettlebell(35/26)

- Single Dumbbell Front Squats

- Barbell Front Squats, @weight(45/35)

- Air Squats

DUMBBELL PUSH-UPS

- Reduce Reps

- Deficit Push-ups on Plates

- Regular Push-ups

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

On The Minute x 4:

Min 1: 100m Farmer's Carry

Min 2: 5 Goblet Squats + 5 Push-ups