🏋️‍♂️ 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.

- 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: Absolute Strength

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

5 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout is a classic combination of movements, but done with dumbbells, each round being capped off with 60 double unders to spike the heart rate further. Focus on controlling your breath and moving smoothly if your heart rate starts to climb too high.

- Dumbbells: Choose a dumbbell weight that allows you to clear all stations in 1-2 sets. Only one head of the dumbbell must touch the ground during the deadlifts. You can swing the dumbbells outside of the legs or between the legs for the hang power cleans.

- Double Unders: Choose a rep number or variation that you can complete in 1:00 or less.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-12 Minutes

- Planned breaks after the 11th rep of the deadlift and the 8th rep of the hang power cleans can help mitigate grip fatigue and systemic fatigue. It makes sense to break there so you can pick up the final deadlift or clean and go right into the next movement.

- If your grip is fatiguing and your heart rate seems too high, add an extra break in the middle of the deadlifts and/or hang power cleans. Try to keep unbroken jerks as much as possible.

DUMBBELL MOVEMENTS

- Sub Barbell, @weight(95/65)

DOUBLE UNDERS

- Reduce Reps

- 90 Single Unders

- Plate Hops

- 12 Burpees

- 1:00 Effort On Any Machine

3 Rounds:

3 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

1 Dumbbell Push Jerk

10 Double Unders