🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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. In the first four weeks of this cycle, we built a solid strength foundation by progressing the classic powerlifts (squat, bench, and deadlift). Now, we are transitioning to the alternate powerlifts (front squat, strict press, and sumo deadlift) to round out full-body strength.

- July's Strength & Neuromuscular Efficiency Block: During our second 4-week block of Base Camp, we’re shifting to the alternate powerlifts using lower reps and heavier loads, from 5s at 80% to singles at 95%+. We will continue the drop set method to maintain muscle-building stimuli even as weights get heavier. 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.

- Your working sets should land within the suggested percentage range. Work at a percentage that allows for minimal pausing between reps.

- Barbell should come from a rack.

- Your torso and legs must remain static throughout the rep and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Fitness Attribute Improved: Absolute Strength

STRICT PRESS

- Sub Kettlebells or Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

5 Strict Press @ Light Weight

3 Strict Press @ Moderate Weight

Build to Working Weight

- Overview: We have three 3-round couplets with a bike between each couplet. With descending reps each couplet, you'll be able to keep the pace high. You bike twice during the workout.

- Push Press: Choose a barbell weight that is challenging, but able to be completed unbroken throughout. The barbell is taken from the floor.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

- Today's workout has descending reps in each successive 3-round couplet. This means you can start hard and fast in the first round, working to maintain that pace throughout.

- With a bike station between the couplets (2 bikes total), you can use those to get your breath back under control, or to ramp up intensity if you want to pick the pace up.

- Your pace should be challenging, but something you are confident you could hold for 15 minutes if you had to.

- If you need to slow the pace down, it is best to do that on the burpee box jumps. This allows you to keep moving, as opposed to slowing the bike, which has an exponential payoff to go faster, but also causes fatigue to accumulate quicker. Pick your poison.

PUSH PRESS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Strict Press

- Push Jerk

- Strict or Kipping Handstand Push-ups

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

25/20 CALORIE ECHO BIKE

- 2:30 Time Cap

- 1,000/900m Bike Erg

- 500/450m Row

- 400/360m Ski

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

3 Rounds:

3 Push Press

3 Burpee Box Jumps

6/4 Calorie Bike