🏋️‍♂️ 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.

- 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

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: We're working through six 2-minute intervals, with no rest between intervals. Start each interval with 50 double unders and use the remaining time to accumulate as many wallball or pull-up reps as you can.

- Choose a double under rep number or variation you can complete in 0:30-1:00, giving you 1:00-1:30 on the wallballs/pull-ups. Choose a wallball weight that allows for at least 20 reps per interval and a strict pull-up variation that allows for at least 10 reps per interval.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 90-150 Reps

- Aim for consistency across the workout today. It is easy to come out too hard early and have a big fall off late in the workout if you are not careful.

- Take at least one planned break on the wallballs early so you save some energy for the pull-ups.

- Break the pull-ups from the beginning. Never take a set to failure. Stop 2-3 reps shy of a challenging rep.

DOUBLE UNDERS

- Reduce Reps

- 75 Single Unders

- Plate Hops

- 10 Burpees

- 1:00 Effort On Any Machine

WALLBALLS

- Reduce Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- Air Squats

STRICT PULL-UPS

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

2 Rounds:

10 Double Unders

5 Wallballs

5 Pull-ups

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.