🏋️‍♂️ 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.

- 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

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

5 Back Squats @ A Moderate Weight

Build to Starting Weight

- Overview: We're pairing consistent rounds of biking and lunging with an ascending ladder of strict pull-ups. Work hard on the bike and lunges, as your heart rate will naturally come down during the strict pull-ups, especially in the later rounds.

- Front Rack Lunge Steps: These are forward lunge steps. They can be completed either in place or walking. Choose a very light barbell weight that you can complete unbroken each round. Alternate legs every rep (5 per side, 10 total).

- Strict Pull-ups: Reps increase by one every round. Choose a variation that allows you to complete rounds 1-5 unbroken and rounds 6+ with no more than one break.

- Intended Intensity: RPE 6-8

- Target Loading: Very Light

- Fitness Attribute Improved: Aerobic Power

- Target Score: 8-11 Rounds

- The crux of this workout will be the strict pull-ups. They will compound quickly, so start breaking up the sets early -- even as early as the 3rd or 4th round.

- Fight to hold the barbell in a solid front rack position, with the barbell resting on your shoulders so you can relax your shoulders and biceps more to keep from fatiguing for the pull-ups.

- Use the bike to moderate intensity. If the pull-ups are going well, lean into the bike. If the pull-ups are getting hard, use that to flush the arms out.

10/8 CALORIE ECHO BIKE

- 1:00 Time Cap

- 12/10 Calorie Bike Erg

- 12/10 Calorie Row

- 10/8 Calorie Ski

- 150m Run

- 0:50 Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

- 12 Burpees

FRONT RACK LUNGE

- Reduce/Remove Loading

- Back Rack Lunge

- Reverse Lunge

- Sub Dumbbells, @dumbbell(25/15)s

- Sub Plate Held at Chest, @weight(35/25)

- Dumbbell Farmer’s Carry Lunge, @dumbbell(25/15)s

- Box Step-ups

STRICT PULL-UPS

- Same Rep Number Across (ex: 4 reps every round)

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

2 Rounds:

5 Calorie Echo Bike

4 Lunges

1 Strict Pull-up