🏋️‍♂️ 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.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Explosive Power

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Choose reps/weights/variations that allow you to complete at least 1 round within each 3-minute window. Following the rest period, pick up where you left off in the prior AMRAP. (So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 7 snatches before moving on to the toes to bar.) An easy way to keep track of rounds is to make a mark after the completion of the box jumps.

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 4-8 Rounds

- With 1:00 rest between each 3-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

- As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

- The box jumps are the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 24 Squat Jumps

- 24 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 24 Reverse Lunges

- Broad Jumps

0:30 Single-Arm Overhead Dumbbell Hold (Each Arm)

Build to Dumbbell Snatch Weight

0:30 Dead Hang From Pull-up Bar

5 Kipping Swings

5 Toes to Bar

15 Pogo Hops (Each Leg)

5 Box Jumps (Shorter Box)

3 Box Jumps (Workout Height)

1 Round:

4 Dumbbell Snatches

4 Toes to Bar

4 Box Jumps