🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth and final 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.

- Your working sets should land within the suggested percentage range. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today, possibly up to a new 3-rep max!

- 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're working through big rep sets of toes to bar and dumbbell box step-ups in this muscular endurance workout. Both movements interfere with each other by taxing your grip. Choose reps, weights, and variations that allow you to complete each movement in 3:00 or less.

- Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.

- Intended Intensity: RPE 5-6

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 6-12 Minutes

- The aim of this training piece is to improve muscular endurance. Complete each movement in as few sets as possible, pushing yourself to muscular fatigue in each working set.

- The best way to know when to break a set on muscular endurance work is to break as soon as you have a rep slow down or your technique worsens. Keep working for as long as you are able to maintain the same cadence and cycle rate as you started with, even if it means you are straining harder to do so.

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 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

1 Round:

10 Toes To Bar

10 Step-ups

6 Toes To Bar

6 Step-ups