🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Perform your sumo deadlifts, drop the bar, and immediately perform your conventional deadlifts, minimizing transition time as much as possible. These reps should be completed touch-and-go, only dropping the bar to quickly regrip between the sumo and conventional reps.

- Shoulders must end behind the barbell at the top of every rep.

- Sumo Deadlifts: To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point! Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders, and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift.

- Fitness Attribute Improved: Absolute Strength

- Reduce Loading/Reps

- 9 Conventional Deadlifts

- 9 Sumo Deadlifts

- 9 Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Sumo Deadlifts

6 Conventional Deadlifts

5 Sumo + 5 Conventional Deadlifts at Light Weight

3 Sumo + 3 Conventional Deadlifts at Moderate Weight

Build to Working Weight

- Overview: This full-body workout alternates between dumbbell and core work, creating a muscular fatigue that will quickly become the limiting factor. The dumbbell load should be moderate, allowing you to complete all movements in 2-3 sets.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.

- Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. 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 for a total of 20 reps (10/leg).

- Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

- Intended Intensity: RPE 5-7

- Target Loading: Moderate

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 10-12 Minutes

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

- Whenever facing muscularly challenging workouts, we never want to take a working set to fatigue. Instead, work until you experience a slow rep, knowing you have a couple of reps in the tank, then take a quick break.

- Push Press: Pace these so you can hold on for a couple of big sets. Use your legs to generate more momentum to drive the dumbbells overhead, rather than relying solely on your arms.

- Lunges: Stay tight and controlled to help keep your balance and protect your knees. Keep your core braced to keep pressure evenly distributed throughout your core so your lower back doesn't suffer.

- Core Work: Use these as active “recovery”, keeping your breathing steady and reps smooth. Approach these at a pace that allows you to attack and prioritize the dumbbell work.

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(75/55)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-Ups

- Hollow Rocks

DUMBBELL STEP-BACK (REVERSE) LUNGES

- Sub Kettlebells

- Barbell Front Rack Lunges, @weight(75/55)

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Bulgarian Split Squats

- Box Step-ups

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

- Plank Shoulder Taps

2:00 Easy-Moderate Bike/Row/Run

10 Light Dumbbell Push Press

10 Alternating Lunges (Unweighted)

10 Air Squats

10 Sit-ups

1-2 Rounds at Workout Pace/Weight:

6 Dumbbell Push Press

5 V-ups

6 Dumbbell Step-Back Lunges

5 Sit-ups