🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: We are training rotational power and jumping proprioception today. Rotational power is an important aspect of fitness that is undertrained in most functional fitness programs, so we are leaning into some explosive rotational movements over the next few weeks.

- This plyometric piece develops rotational power, hip explosiveness, and reactive lower-body speed, making us less prone to injury and increasing our athleticism.

- Medball Throws: Be AGGRESSIVE with your throws. A lighter ball is better with this movement. Focus on full hip rotation and quick release. These should feel snappy, not grindy.

- Vertical Jump: Bend down into a quarter squat with your arms reaching back behind you. Jump aggressively in the air, throwing your arms up above you, then tap the wall as high as you can. You can put chalk on your fingertips to see how high you reach.

- Take full recovery between sets to maintain max output and quality.

- Fitness Attribute Improved: Explosive Power

- Medball Slams

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

6 Empty Rotational Throws (3/side, no medball)

6 Jumping Lunges

1 Vertical Jump

- 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.

- 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: Hard and fast today! We start with a buy-in of rowing and front squats, then shift to max lateral burpees over the barbell in the remaining 6:00 time frame.

- The row should take less than 4:00 to complete. Choose a front squat weight that you can complete unbroken. We're looking to have around 1:00 to accumulate burpees.

- The front squat barbell is taken from the ground.

- Intended Intensity: RPE 8-9

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

- Fitness Attribute Improved: VO2 Max

- Target Score: 15-45 Burpees

- The intensity of this workout is going to start fast, then ramp up even further once you hit the burpees.

- Row at a pace that is similar to your 2k PR pace. If you don't know that pace, it is similar to a pace you are confident you could hold for 10 minutes.

- You should get off the row feeling strained, but confident that you can start your front squats.

- When you get to the burpees, it is all about how deep you are willing to dig.

1,000/900 METER ROW

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 800m Run

- 3:30 Moderate-Hard Effort on Treadmill/Runner

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats, @kettlebell(53/35)

- 40 Air Squats

- Back Squat, @weight(135/95)

LATERAL BURPEES OVER BARBELL

- Lateral Burpees With Step Over

- Regular Burpees

- Calorie Ski or Bike Erg

- Shuttle Runs (1 rep = 10m)

2:00 Easy Row (10 Second Sprint To Start The Minute)

5 Front Squats

5 Burpees

10/8 Calorie Row Sprint