🏋️‍♂️ 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.

- 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: You'll complete 3 rounds each of the row + air squats and row + burpees, alternating back and forth between the two. There is no rest between rounds, 9:00 straight.

- Choose row distances that take 1:00 or less to complete, giving you at least 30 seconds on the bodyweight movements. Men and women row the same distance today.

- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Intended Intensity: RPE 8-9

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 80-100 Reps

- We want to work at a hard effort from the beginning. We only have 3 full rounds of this workout, so we should be able to increase our pace from round to round.

- Do not push so hard that your form breaks down. Sound movement should always be our top priority.

200M ROW

- 200m Ski

- 12/10 Calorie Echo Bike

- 500m Bike Erg

- 200m Run

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

AIR SQUATS

- Squat to a Box

- Lunges

- Wall Sit Hold

BURPEES

- Push-Ups

- No Push-Up Burpee

- Mountain Climbers

- Box Jumps

2-3 Rounds:

100m Row Sprint

6 Air Squats

3 Burpees

Rest 0:30 Between Rounds