🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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: In today's workout, we're completing four rounds with a descending rep scheme that challenges upper body muscular endurance and aerobic power. Aim for fast, repeatable sets while managing fatigue in the push and pull movements to stay moving consistently.

- Women complete 15-12-9-6 calories on the Echo Bike and 18-15-12-9 reps of the push-ups and pull-ups.

- Choose a push-up variation that you can complete in 1-3 sets and a pull-up variation you can complete in 2-4 sets.

- Push-ups: Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Intended Intensity: RPE 5-7

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 8-12 Minutes

- Bike: This is where your engine will kick in, or will be the place you recover. Use a strong, steady effort on the Echo Bike (~RPE 7), and treat it as the place to manage breathing while keeping calories moving.

- Push-ups: Keep sets crisp. Avoid muscle failure. Aim for fast, clean sets with short rest to keep moving.

- Pull-ups: Break early and often, as these will fatigue quickly. Use small sets (3-5 reps) from the start to avoid burnout.

[MEN] 18-15-12-9 CALORIE ECHO BIKE

- 21-18-15-12 Calorie Bike Erg

- 21-18-15-12 Calorie Row

- 18-15-12-9 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 20-18-16-14 Shuttle Runs (1 rep = 10m)

[WOMEN] 15-12-9-6 CALORIE ECHO BIKE

- 18-15-12-9 Calorie Bike Erg

- 18-15-12-9 Calorie Row

- 15-12-9-6 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 20-18-16-14 Shuttle Runs (1 rep = 10m)

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 2x Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

2 Sets:

7 Calorie Easy Echo Bike

5 Tempo Push-ups (3 sec down)

3 Strict Pull-ups