🏋️‍♂️ Workouts 🏋️‍♀️

- The goal of today's plyometric work is to improve quickness through controlled, explosive, quick efforts.

- Tap the plate rapidly while maintaining good posture and a steady rhythm. Keep hips stable, arms controlled, and foot contacts light and fast. This drill sharpens foot speed, coordination, and ankle stiffness for agility and change-of-direction performance.

- Fitness Attribute Improved: Explosive Power

- Agility Ladder

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 High Knees Skips

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

5 Squat Jumps

2 Vertical Jumps

- 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.

- 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

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: This one’s going to light up your shoulders and legs, fast. Expect a deep burn in round two and a real mental challenge to keep moving.

- Use two dumbbells for the push press. Choose a weight and variation that allows you to complete the push press and lunges in at least sets of 10.

- Jumping Lunges: There is no requirement for how high you jump between lunges, but you must reach full knee extension of the front leg before switching feet. Your back knee should just barely touch the ground. Don't slam your knee into the ground. Alternate legs every rep.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attributes Improved: VO2 Max & Muscular Endurance

- Target Score: 10-13 Minutes

* If time-capped, add 1s for every incomplete rep.

- Break the early set of push press into 2-3 sets if your shoulders start to fatigue. We want to set ourselves up to do the round of 20 in as few sets as possible.

- Stay smooth and consistent through the jumping lunges to manage heart rate and preserve your legs for the lateral hops.

- Aim to go unbroken on the lateral hops, but if your heart rate is high, break them into 2 sets.

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(75/55)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

JUMPING LUNGES

- Step Back Lunges

- Walking Lunges

- Front Squats

- Goblet Squats

- Box Jumps

LATERAL HOPS OVER DUMBBELL

- Reduce Reps

- Lateral Hops Over a Line

- Plate Hops

- 60 Double Unders

- 90 Single Unders

- 12 Burpees

- 1:00 Effort On Any Machine

3 Rounds:

4 Dumbbell Push Press

6 Jumping Lunges

8 Lateral Hops Over Dumbbell