🏋️‍♂️ Workouts 🏋️‍♀️

- 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.

- 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: The workout starts with 12 power cleans. After the cleans, row until the 2:00 mark and then complete 24 wallballs. Pick reps/weights for the non-rowing movements that take about 1:00 or less, giving you about equal time on the rower. Do not reset the monitor, as your score is the total calories at the end of 12 minutes.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 70-120 Calories

- You will want to find the balance of pushing the power cleans and wallballs while being able to row at an optimal pace for you.

- Break up the power cleans and wallballs in order to hold your optimal pace, which should be about the same pace and effort as your PR 5k row pace.

ROW

- Ski

- Bike Erg

- Echo Bike

- Treadmill/Runner

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(135/95)

WALLBALLS

- Reduce Reps/Loading/Target Height

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

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 36 Air Squats

2 Rounds:

3 Power Cleans

6 Wallballs

9/7 Calorie Row Sprint