🏋️‍♂️ 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.

- 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: These high-intensity intervals use muscles throughout the whole body, then require core stability and good position to accumulate front squat reps. Stay focused and keep quality movement top of mind.

- Choose a row distance and burpee number that gives you at least 1:00 on the front squats each round.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Front Squats: Take the barbell from the floor. Choose a weight you can complete for at least 15 reps per round.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 45-75 Reps

- The row should be performed at a hard, but sustainable effort. Think a pace you could hold for 10 minutes when fresh.

- The burpees should be controlled, but look for ways to push the pace. Using gravity to your advantage is a great way to speed up reps.

- During the front squats, we want to be WORKING while we have the bar in the front rack. If you are taking long pauses at the top of your reps, try taking a few extra seconds after the burpees before picking up the bar. Unless you are close to finishing your interval, then push to accumulate whatever reps you can manage.

500/450 METER ROW

- 2:30 Time Cap

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

BURPEES

- Reduce Reps

- Same Calorie Ski or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 50 Mountain Climbers

- Box Jumps

- Shuttle Runs (1 rep = 10m)

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Goblet Squats, @kettlebell(53/35)

- Back Squat, @weight(135/95)

- Air Squats

2 Rounds:

200m Hard Row

10 Burpees

5 Front Squats

• Rest 0:30 Between Rounds