🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third week of our 4-week Triple Threat strength cycle. Though this cycle's primary focus is three alternative compound lifts (push press, front squat, and hang power clean), we still want 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.

- 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

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

Build to Working Weight

- Overview: We're alternating between descending reps of thrusters and a fixed-distance row in today's VO2 max workout. Choose a thruster weight that is challenging, but able to be completed unbroken throughout.

- Your rowing efforts largely dictate the intensity of this workout. Because the thrusters demand a specific intensity to complete, the harder you row, the more intense this workout will feel.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate-Heavy (65-75% of 1RM Thruster)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

- We suggest rowing at a moderately hard intensity for your first two rows. Then, pick up the pace and tempo of each successive row.

- The first two sets of thrusters (10 & 8 reps) may need to be broken into two sets in order to keep your row pace crisp. The last three sets of thrusters (6, 4, & 2 reps) should ideally be performed unbroken.

THRUSTERS

- Reduce Reps/Loading

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

- Wallballs

- 20-16-12-8-4 Air Squats

400/360 METER ROW

- 2:00 Time Cap

- 300/250m Ski

- 800/720m Bike Erg

- 20/18 Calorie Echo Bike

- 400m Run

- 1:30 Effort on Treadmill/Runner

- 25 Shuttle Runs (1 rep = 10m)

200m Row, Easy

2 Thrusters

200m Row, Moderate

2 Thrusters

200m Row, Hard