🏋️‍♂️ 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.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

5 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build to Starting Weight

- Overview: Every 5 minutes, work through one round, then rest the remainder of the 5:00 interval. Your score is your slowest round, so look to push the pace hard during your working time.

- Choose variations for all movements you can complete within 1:00 each, giving you at least 2:00 rest between rounds.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 2-3 Minutes

- Identify the movement that will give you the most challenge and build your workout around that movement.

- If the burpees are hardest for you, pace those and then work hard and fast through the deadlifts and run.

- If the deadlifts are the hardest movement for you, be brisk on your burpees, break the deadlifts up into small, quick sets, then push the run.

- If the run is naturally hard for you to complete, push the burpees and deadlifts from the beginning. It won't drastically change your run performance at that point.

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row, Ski, or Bike Erg

- 20 Air Squats

DEADLIFT

- Reduce Loading/Reps

- Sub Moderate-Heavy Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

200M RUN

- 1:15 Time Cap

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate-Hard Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

2 Sprint Rounds:

5 Lateral Burpees Over Barbell

5 Deadlifts

50 Meter Run

*Rest 1:00 Between Rounds