🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

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 have a descending rep scheme of front squats and rope climbs in this 5-round workout.

- Your first round should start at a brisk, challenging effort, such as an RPE of 7. It will require more effort just to maintain this effort by the end of the workout.

- Front Squats: Choose a moderate barbell weight that allows you to complete each round in no more than 2 sets.

- Rope Climbs: Your first set of rope climbs should be a rep number or variation that takes less than 2:00 to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-12 Minutes

- Work at a hard, crisp effort from the beginning. When we say to work at an RPE 7-8, this means you should be starting at an RPE 7-8. The reality is that by the end of the workout, it will feel like an RPE 8-9 just to hold the same pace you started at.

- The front squats and rope climbs will interfere with each other. We suggest working hard and fast on the front squats and pacing the rope climbs, working through them at a rate you are confident you can maintain. This might look like completing 1 rep every 30-45 seconds.

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @weight(35/25)

- Goblet Squats, @kettlebell(53/35)

- 30-24-18-12-6 Air Squats

- Back Squat, @weight(135/95)

ROPE CLIMBS

- Reduce Height

- Lay to Stand Climb

- 15-12-9-6-3 Strict Pull-Ups

- 15-12-9-6-3 Ring Rows

- 15-12-9-6-3 Toes To Bar

- 20-16-12-8-4 Alternating Dumbbell Plank Rows (Renegade Row)

2 Rounds:

5 Front Squats

1 Rope Climb