🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week Base Camp strength cycle. We've prepared the body and positioned ourselves to work toward new 1-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). We've since transitioned 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 shifted to the alternate powerlifts using lower reps and heavier loads, from 5s at 80% to singles around 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. This is NOT a 1-rep max attempt today.

- 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

1 Strict Press @ Moderate-Heavy Weight

Build to Working Weight

- Overview: We're using a single dumbbell throughout today's muscular endurance workout. For each movement, you must complete 6 reps on the right side, then 6 reps on the left side. For the reverse (step-back) lunges, one arm holds the dumbbell overhead for 6 reps, then the other arm for 6 reps, but alternate legs every rep.

- Choose a loading that allows you to complete each dumbbell movement unbroken.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 5-6 Rounds

- Finding the right places to break will be the key to optimizing this workout.

- When reps start to slow, your form starts to break down, or you feel fatigue, that is a good cue that you should set the dumbbell down, shake it out, and then get back to work.

- Try to hold on to large sets throughout to challenge your muscular system, but don't let your form and technique break down.

DB SHOULDER TO OVERHEAD

- Reduce Loading/Reps

- Sub Kettlebell

- Sub Barbell, @weight(75/55)

- Kipping Handstand Push-ups

- Kettlebell Swings

DB OVERHEAD REVERSE LUNGE

- Reduce Loading/Reps

- Sub Kettlebell

- Barbell Front Rack Reverse Lunge, @weight(75/55)

- Front Rack Reverse Lunge

- Suitcase Reverse Lunge

- Goblet Squats

- Bulgarian Split Squats

DUMBBELL PLANK ROWS

- Reduce Loading/Reps

- Barbell Bent Over Rows, @weight(75/55)

- Dumbbell Bent Over Rows

- Inverted Barbell Rows

- Ring Rows

- Plank Shoulder Taps

2 Rounds:

3 Shoulder To Overhead (Each Arm)

3 Dumbbell Overhead Reverse Lunges (Each Arm)

3 Dumbbell Plank Rows (Each Arm)