🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- 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: This lower-intensity, bodyweight workout challenges your muscular endurance. Pick reps and variations that allow you to clear all stations in 2:00 or less.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

- Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.

- Intended Intensity: RPE 5-7

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 2-4 Rounds

- This workout will feel like fatigue is very localized to the quads and core. Work for as long as your reps are smooth and crisp. If your form breaks down or your reps slow significantly, take a quick break, shake out the working muscles, and get back to work.

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

AIR SQUATS

- Squat to a Box

- Lunges

- 1:30 Wall Sit Hold

DOUBLE UNDERS

- Reduce Reps

- 135 Single Unders

- Plate Hops

- 18 Burpees

- 1:30 Effort On Any Machine

2 Rounds:

5 V-ups

10 Air Squats

15 Double Unders