🏋️‍♂️ Workouts 🏋️‍♀️

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Warm-up & Mobility
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Overhead Tricep Stretch (R)
0:30 Overhead Tricep Stretch (L)
0:30 Pec Stretch Against The Wall (R)
0:30 Pec Stretch Against The Wall (L)

C) MOTOR CONTROL
1:00 Staggered Stance RDL + Twist
1:00 Prone Pinwheels

D) STABILITY
0:30 Split Squat + Dumbbell Overhead Press (R)
0:30 Split Squat + Dumbbell Overhead Press (L)
1:00 Overhead Squat Hold
Bench Press
Duration: 15:00

Set 1: 5 Reps at 75%
Set 2: 3 Reps at 85%
Set 3: 1 Rep at 95%
Set 4: Establish 1RM

• Rest 3 Minutes Between Sets
• Score: Heaviest Load

ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the fourth and final week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the bench press, back squat, and deadlift. The first three sets today prime you to attempt a 1-rep max in set 4. You should only attempt a new 1RM if your form is dialed in and the previous set moved well.

- 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
STRATEGY
- 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.
SUBSTITUTIONS
BENCH PRESS
- Sub Dumbbells
- Floor Press
- Weighted Deficit Push-Ups
- Strict Press
MOVEMENT PREP
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
"Safe Travels"
Duration: 12:00

12:00 AMRAP:
20 Single-Arm Hang Dumbbell Snatch
50 Meter Single-Arm Overhead Carry
20 Single-Arm Dumbbell Bent Over Row
50 Meter Single-Arm Front Rack Carry
20 Single-Arm Dumbbell Push Press
50 Meter Single-Arm Suitcase Carry

Dumbbell: 50 / 35 lb

• Dumbbell Movements: 10 Reps Each Arm
• Carries: 25 Meters Each Arm

Score: Rounds + Reps

MUSCULAR ENDURANCE
STIMULUS
- Overview: We're using a single dumbbell for each movement today. Choose weights for all movements that allow you to complete sets with no more than 1 break.

- For each movement, complete half of the reps/distance on one arm, then complete half on the other. Ex: Complete 10 snatches on one side, then 10 on the other. Travel 25 meters with the right arm, then 25 meters with the left.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 2-3 Rounds
STRATEGY
- The goal of this workout is to strain the working muscles. The biggest challenge will be to keep working through muscular fatigue. Lean into the burn.

- Focus intently on strong carrying positions: arm as close to the ear as possible when overhead, shoulders pulled back & chest up during the front rack carries, and shoulder pulled back during the suitcase carries.
SUBSTITUTIONS
BARBELL VERSION:
20 Hang Power Snatch
50 Meter Overhead Carry
20 Bent Over Rows
50 Meter Front Rack Carry
20 Push Press
50 Meter Back Rack Carry

Barbell: @weight(75/55)

OTHER VARIATIONS:
- Alternate Arms Every Rep
- 0:30 March in Place Instead of Carries
- 0:30 Hold Instead of Carries
MOVEMENT PREP
5 Dumbbell Snatches Per Side
10m Overhead Carry Per Side
5 Bent Over Rows Per Side
10m Front Rack Carry Per Side
5 Push Press Per Side
10m Suitcase Carry Per Side