🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is a deload week between strength cycles. We shift focus to the front squat, power clean, and push press to continue building muscle and strength without overloading the nervous system and repeating the same movements.

- These sets should feel light and rejuvenating, providing a small burn in the muscles, but not leaving you feeling fatigued.

- 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

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ Light Weight

5 Front Squats @ Light-Moderate Weight

Build to Working Weight

- Overview: We're accumulating as many bent over rows as we can in 9 minutes, with our work interrupted every 90 seconds. You should have about 30-45 seconds to complete bent over rows each round.

- Bent Over Rows: Start with the barbell below the knee, bring it up to touch your torso between the navel and sternum, and finish with the barbell below the knee again. Aim for a barbell weight you can do for at least 15 reps per round.

- Goblet Squats: Hold one kettlebell at your chest, however you'd like. Choose a weight that you are able to complete unbroken throughout.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 75-105 Bent Over Rows

- You will want to ride the line of pushing hard on the squats and burpees to buy yourself time to complete the bent over rows, while keeping your heart rate in check so you don't fatigue too much.

- Work at a pace where you can always get right to work on the bent over rows.

- Pushing the first half of the burpees, then slowing down the second half, can be an effective approach to keep a good rhythm throughout the workout.

BENT OVER ROW

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

- Sub Bands

- Inverted Row

- Ring Rows

GOBLET SQUATS

- Sub Dumbbell or Plate

- Barbell Front Squats, @weight(65/45)

- Dumbbell Front Squats

- Spanish Squats

- Lunges

- 40 Air Squats

BURPEES

- Reduce Reps

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 20 Mountain Climbers

- Box Jumps

- Shuttle Runs (1 rep = 10m)

1 Round:

10 Goblet Squats

5 Bent Over Rows

5 Burpees

5 Bent Over Rows