🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth 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’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.

- 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: Today's workout brings a fun challenge and a need for a good strategy. Strong rowers may be able to out-row a bad bench press, but can a good bench presser out-press a bad row??

- Workout Flow: Upon completion of your row, you have until the 10-minute mark to complete one unbroken set of dumbbell bench press. You can pause in the lockout position, but that is the only place to rest to be considered unbroken. Every bench press rep takes 1 second off your row time. For example, if your row took 8:00 and you got 30 bench press, your scored time will be 7:30.

- Bench Press: Choose a dumbbell weight that you can complete for 20+ reps unbroken when fresh.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 6-8 Minutes

- For most athletes, the best strategy will be to row at an RPE 7-8. This will be a challenging pace, but won't be max effort. The row will seem easy for the first quarter, and get progressively more challenging to maintain the same pace with every successive 500 meters rowed.

- It is unlikely that your bench set will last more than 2:00. So, if you have the time, take 20-30 seconds to just sit on the bench, take some deep breaths, and lower your heart rate before starting your bench press.

- Do not work through grindy reps. The best bench strategy is to work for as long as you can move at a consistent pace. Once a rep starts to burn a little, lock out at the top and take 3 breaths before beginning to accumulate more reps. Remember, you cannot put the dumbbells down while resting; otherwise, your unbroken set is over.

2,000/1,800 METER ROW

- 1,600/1,440m Ski

- 100/80 Calorie Echo Bike

- 4,000/3,600m Bike Erg

- 1,600m Run

- 8:00 Effort on Treadmill/Runner

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted or Deficit Push-Ups

- Push-Ups

2 Rounds:

200m Row Sprint

5-10 Bench Press

• Rest 30 Seconds Between Rounds