🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. With two cycle blocks over eight weeks, we’ll build a solid strength foundation by first progressing the classic powerlifts (squat, bench, and deadlift) in June, then transitioning to alternate powerlifts (front squat, strict press, and sumo deadlift) in July to round out full-body strength.

- June's Strength & Hypertrophy Block: We’ll progress the classic powerlifts (squat, bench, deadlift), increasing from reps at 75% to reps at 85% over the first three weeks, followed by a deload in Week 4. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause, your drop set is over.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

5 Bench Press @ A Light-Moderate Weight

Build to Workout Weight

- Overview: We're completing three 5-minute AMRAPs with no rest between, each AMRAP challenging your muscular endurance.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Pick a dumbbell weight that allows you to complete the carries in no longer than 2:30, giving you at least equal time on the sit-ups.

- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

- When you break on the strict pull-ups and push-ups, switch to the next movement. Pick variations that allow you to get at least 3 strict pull-ups and 6 push-ups per attempt.

- Intended Intensity: RPE 5

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 150-300 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 dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

- Controlling your breathing will allow you to get more reps, as it will allow you to get more oxygen to the working muscles.

- Don't take any strict pull-up or push-up sets to complete failure. That would likely cause you to have to take a long break before completing more reps. Instead, work to muscular fatigue. Break when your reps become challenging, slow down, or you have to pause at the top or bottom.

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

SIT-UPS

- Hollow Rocks

- Tuck Crunches

STRICT PULL-UPS

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

On The Minute x 4:

Min 1: 50m Farmer's Carry + 10 Sit-ups

Min 2: 3 Strict Pull-ups + 6 Push-ups