🏋️‍♂️ 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.

- 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

5 Back Squats @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout challenges pacing and strategy as lunge variations become more demanding and grip fatigue builds. Keep a consistent pace through the round of 20 toes to bar to make sure you have plenty in the tank to finish the back half of the workout strong.

- Work in 10m lengths for the carry and lunges. Farmer's Carry: 10 x 10m. Unweighted Lunge: 5 x 10m. Single Dumbbell Lunge: 3 x 10m. Double Dumbbell Lunge: 1 x 10m. Pick toes to bar reps/variation that allows you to clear each round in no more than 3-2-1 minutes, respectively.

- Unweighted Lunge: You're not holding any dumbbells. Simply lunge with just your bodyweight.

- Single Dumbbell Lunge: Hold a single dumbbell at your shoulder in the front rack position. Switch arms if/when needed.

- Double Dumbbell Lunge: Hold two dumbbells at your sides in the farmer's carry position.

- Intended Intensity: RPE 7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-12 Minutes

- The beginning of this workout may feel easy, such as an RPE 5, while you work through the farmer's carry. But once you get into the lunge and toes to bar, strive to work at an RPE 7 or lower so you are able to maintain good form.

- Break your toes to bar up into manageable sets from the beginning to ensure your hip flexors and midline are not too fatigued to complete solid lunge reps.

- The first farmer's carry and lunge will likely affect your toes to bar, so planning on breaking them into small sets will help grip fatigue.

- 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.

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

LUNGES

- Barbell Back Rack Lunge: Unweighted - Empty Bar - @weight(95/65)

- Sub Kettlebell(s) or Plate(s)

- 50-30-10 Lunge Steps in Place

50m Farmer's Carry

10 Unweighted Lunge Steps

5 Toes To Bar

10 Single Dumbbell Lunge Steps

5 Toes To Bar

4 Double Dumbbell Lunge Steps