🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.

- High-rep weeks utilize the bench press, back squat, and deadlift at moderate percentages to increase time under tension, enhance joint & tendon durability, and sustain force production. Lower-rep weeks switch to complementary lifts (like push press, front squat, sumo deadlift, hang power clean, strict press) at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers.

- By the end of the cycle, you will have tested heavy 10-rep and 5-rep benchmarks, improved your ability to repeat high-quality lifts under fatigue, and set a strong foundation for the next training phase.

- Choose weights you can finish with 1-2 reps in reserve. Control every rep and fight to hold form as fatigue builds during each set.

- 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 at Light Weight

5 Back Squats at Light-Moderate Weight

Build to Starting Weight

- Overview: We want to maintain a steady working pace in this full-body barbell burner. Choose weights for all movements that you can complete within 2-3 sets.

- 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.

- Front Rack Reverse Lunges: Hold the barbell in the front rack position across your shoulders. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep.

- Intended Intensity: RPE 5-7

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 4-5 Rounds

- For most, the strict press will be the hardest. In this case, consider a quick break between the reverse lunges and the strict press to lessen the fatigue on the shoulders.

- You will need to determine where your strength is going into this workout. If you are strong at the bent over rows, go right into them after the strict press to make room to take a break before the strict press if needed.

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(25/15)s

BENT OVER ROW

- Sub Bands

- Inverted Row

- Ring Rows

FRONT RACK REVERSE LUNGES

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

- Box Step-ups

STRICT PRESS

- Push Press

- Push Jerk

- Strict or Kipping Handstand Push-ups

- 0:30 Overhead Hold

10 Back Rack Shoulder Rotations

10 Empty Bar Strict Press

10 Empty Bar Reverse Lunges

Then...

2 Rounds at Workout Weight:

5 Bent Over Rows

4 Reverse Lunges

3 Strict Press