🏋️‍♂️ 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.

- 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: We have two back-to-back couplets that will tax the posterior chain, each with descending reps. Your score is the combined time of each couplet.

- After completing part 1, rest until the 10-minute mark before starting part 2. For simplicity, all athletes will row the same number of calories. Choose a barbell weight you can complete in no less than sets of 10 reps.

- Lateral Burpees Over Barbell/Rower: A two-foot take-off is not required, but you are required to jump over the bar/rower (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- With the descending nature of the rep scheme, we want to start at a hard, fast pace and try to hold on to that through the round of 20/10. Ideally, you still have enough juice to increase your pace in the round of 10/5.

- Stay low to the ground when doing lateral burpees over the barbell and rower. You do not need to stand all the way up.

- Take strategic breaks on the deadlifts to allow you to move at a faster pace on the burpees.

- Your row pace will be similar to your 2k PR pace.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

LATERAL BURPEES OVER BAR/ROWER

- Reduce Reps

- Lateral Burpees With Step Over

- Lateral Jump Over Line

- Burpees to a 6” Target

- Regular Burpees

- Same Calorie Ski or Bike Erg

- 30-20-10 Air Squats

30-20-10 CALORIE ROW

- 3:00-2:00-1:00 Time Cap

- 24-16-8 Calorie Ski

- 30-20-10 Calorie Bike Erg

- 24-16-8 Calorie Echo Bike

- 600-400-200m Run

3:00 Easy Row (0:10 hard efforts to start each minute)

2 Rounds:

4 Burpees Over The Barbell

3 Deadlifts

2 Burpees Over The Barbell