🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout. We'll test our 1-rep maxes in week 4.

- For the final set each week, we’ll target a minimum rep count and aim to perform additional reps if we’re able to keep sound form and technique. Once a rep speed slows or form breaks down, your set is over. Do NOT go to total failure.

- Record all three loads today, with your score being the heaviest load. Record reps achieved in Set 3 in the Workout Notes.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ Light Weight

5 Bench Press @ Moderate Weight

Build to Starting Weight

- Overview: We're working through each movement once in this chipper-style workout. Complete all push-ups, the calorie row, and then move to the farmer's carry. Each time you break on the farmer's carry, you must complete a set of dumbbell push-ups before continuing with the carry.

- Dumbbell Push-ups: Use the dumbbells to create a deficit for the push-ups, holding the handles through the entirety of the rep. 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. Choose a difficulty that allows you to complete at least 5 reps at a time.

- Row: Choose a row calorie number that takes less than 6:00 to complete.

- Farmer's Carry: Hold two dumbbells at your sides. This is intended to be a heavier dumbbell weight. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). We are aiming to complete this carry in 3:00 or less. If you cannot achieve that, please adjust your weight.

- Intended Intensity: RPE 5-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-12 Minutes

* If time-capped, add 1s for every incomplete rep. 50 meter carry = 1 rep.

- Break the dumbbell push-ups as soon as you experience a rep starting to slow. It will make sense for many people to break the opening set of push-ups into small, quick sets.

- Row at the hardest pace you are able that allows you to confidently go right into your farmer's carry and complete at least a 50m segment unbroken.

- Don't take your carries to failure. Break before your grip starts to give. If you aren't able to complete 20 push-ups unbroken when fresh, break the penalty reps into 2-3 sets.

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

80/60 CALORIE ROW

- 6:00 Time Cap

- 60/50 Calorie Ski

- 60/50 Calorie Echo Bike

- 80/60 Calorie Bike Erg

- 1,000m Run

- 5:00 Effort on Treadmill/Runner

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

1 Round:

5-10 Dumbbell Push-ups

10 Calorie Row

20 Meter Farmer's Carry

5-10 Dumbbell Push-ups

10 Calorie Row