🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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: You are going to feel the "pump" today. In each 2:00 window, start with a set number of floor press, then finish out the rest of the 2:00 accumulating as many bent over rows as you can. Complete 4 total sets of floor press + rows, then move directly to lunges + sit-ups, using the same format. There is no rest in this 16-minute workout.

- Choose a weight that allows you to complete the buy-in station in about 1:00, giving you equal time on the rows and sit-ups.

- Reverse (Step-Back) Lunges: Hold two dumbbells at your sides in the farmer's position. Alternate legs every rep (10/side).

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 160-200 Reps

- This workout accumulates reps quickly, so be thoughtful in your approach, breaking the floor press into manageable sets from the beginning.

- Don't take any floor press or bent over row set to failure. Always leave 2-3 reps in the tank.

- The intensity picks up a little on the back half of the workout, so focus on a smooth pace on the sit-ups and try to catch your breath there.

FLOOR PRESS

- Reduce Reps/Loading

- Dumbbell Bench Press

- Barbell Bench Press, @weight(75/55)

- Hand-Release Push-ups

- Push-Ups

BENT OVER ROW

- Sub Barbell, @weight(75/55)

- Sub Bands

- Inverted Row

- Ring Rows

- Strict Pull-ups

DUMBBELL STEP BACK (REVERSE) LUNGES

- Reduce Reps/Loading

- Sub Kettlebells

- Barbell Front Rack or Back Rack Lunges, @weight(75/55)

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Bulgarian Split Squats

SIT-UPS

- Hollow Rocks

- Tuck Crunches

- Plank Shoulder Taps

0:30 Pec Stretch Against The Wall Per Side

0:30 Crossbody Shoulder Stretch Per Side

0:30 Quad Pull Stretch Each Side

0:30 Cobra Ab Stretch

2 Rounds:

5 Floor Press

5 Bent Over Rows

5 Reverse Lunges

5 Sit-ups