🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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: Transitions will be important in this fast-paced triplet. Choose reps/variations that allow you to complete all movements unbroken throughout.

- Start at a strong pace, but leave room to pick up the intensity. If you start at an RPE 7, it will likely increase, and that same pace will feel like an RPE 8-9.

- We are aiming for consistent rounds throughout that are 0:05-0:10 within each other.

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Rounds

- Start at a controlled pace. At the 3:00 mark, assess if your pace is sustainable for another 6-7 minutes.

- If you feel you are working at a good pace, maintain that pace until the 9:00-10:00 mark. At that point, see if you can speed up a little.

- If you have a fall off of more than 0:10 from one round to the next, slow down a little and try to hold that pace the rest of the way through.

DEADLIFT

- Reduce Loading/Reps

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

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 15 Air Squats

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 12 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

3 Rounds:

3 Deadlifts

3 Wallballs

3 Push-ups

*Build in intensity, working at a really hard effort the final round