🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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: Today's workout tests and develops your muscular endurance and core stability. Anticipate significant core fatigue from the sit-ups and back and shoulder fatigue from the dumbbell work. Focus on a consistent, manageable pace and breaks to maximize rounds and reps.

- Strict Sit-ups: Strict sit-ups are the same as regular sit-ups, just without the assistance of the arms. You can hold them across the chest or behind the head.

- Choose a dumbbell weight that allows you to complete all dumbbell movements within 2 sets.

- Dumbbell Plank Rows: The rep starts and ends with the dumbbell on the ground. Perform a single-arm row until the dumbbell makes contact with the chest or front of the shoulder. Alternate arms on every rep for a total of 10 reps on each side.

- Dumbbell Push-ups: The rep starts and finishes at the top with the arms in a locked-out position. At the bottom of your rep, your shoulders must touch the top of the dumbbell heads. Your chest does not need to touch the ground.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 3-5 Rounds

- Pacing: Don't start too hot. A 15-minute AMRAP is a long time to sustain a high output. Find a consistent, manageable pace early on that you can maintain for the duration.

- Breaks: For the dumbbell movements, plan your breaks before you need them. Smaller, more frequent sets are often better than crashing and taking long rests.

- Sit-ups: These act as a mental and physical break while also taxing your core. Don't rush them, but maintain a steady rhythm to recover slightly for the dumbbell work.

- Plank Rows and Push-ups: These movements will tax shoulder and core stability. Keep hips square on rows and avoid reaching failure on push-ups by using quick, smart breaks (e.g., 5-3-2).

STRICT SIT-UPS

- Reduce Reps

- Normal Sit-ups

- Hollow Rocks

- Tuck Crunches

DUMBBELL DEADLIFTS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(95/65)

- Sumo Deadlift

- Good Mornings

DUMBBELL PLANK ROWS

- Decrease Reps

- Inverted Barbell Rows

- Ring Rows

- Plank Shoulder Taps

- Dumbbell or Barbell Bent Over Rows

DUMBBELL PUSH-UPS

- Reduce Reps

- Deficit Push-ups on Plates

- Regular Push-ups

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

2 Rounds:

5 Strict Sit-ups

5 Dumbbell Deadlifts

4 Dumbbell Plank Rows

5 Dumbbell Push-ups