🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- This lower-rep week focuses on complementary lifts at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers. While lifting heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Absolute Strength

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

5 Push Press at a Moderate Weight

Build To Working Weight

- Overview: Today's workout will be muscularly challenging. Accumulate as many reps as you can at each station, aiming to keep moving as much as possible through the entire 12 minutes.

- Choose a strict pull-up variation that allows for at least 8 reps per minute, dumbbell weights that allow at least 10 reps per minute, and a Russian twist variation that allows at least 20 reps per minute.

- Russian Twists: Make an effort to rotate your full torso with each twist so that your chest points side to side, instead of just using your arms to extend to the side while your chest remains pointed forward. Over and back = 1 rep.

- Intended Intensity: RPE 5-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 70-90 Reps

- The only focus on a strategy here should be to protect the pull-ups. If going too hard on the push press and power cleans keeps you from completing at least 8 strict pull-ups per minute, then take a strategic break on each of those movements.

STRICT PULL-UPS

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

DUMBBELL PUSH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

DUMBBELL HANG POWER CLEAN

- Dumbbell Power Clean

- Dumbbell Hang Power Snatch

- Alternating Dumbbell Snatch

- Sub Barbell, @weight(95/65)

- Kettlebell Swings, @kettlebell(53/35)

RUSSIAN TWISTS

- Side Crunches

- Side Plank Holds

- Floor Wipers

- Bicycle Crunches

0:30 Dead Hang From Pull-up Bar

0:30 Overhead Dumbbell Hold

2 Rounds:

3 Strict Pull-ups

4 Dumbbell Push Press

4 Dumbbell Hang Power Cleans

8 Russian Twists