🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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

- 6 Conventional Deadlifts

- 6 Sumo Deadlifts

- 6 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 descending-rep ladder pairs toes to bar with progressively heavier power cleans, challenging your grip, midline, and barbell cycling ability. The built-in rest will allow you to push intensity at each couplet.

- Progress as far as possible within the 12-minute window. Use one barbell and change out the weights during the 1-minute rest periods. If you reach the final barbell, complete as many cleans as you can in whatever time remains. The final barbell should not exceed 75% of your 1RM. @calc(75, power clean, 1)

- Scoring: If you get through the 9 toes to bar, that is 141 reps. Add however many power cleans you get at the final barbell on top of that number.

- Intended Intensity: RPE 5-7

- Target Loading: Light to Moderate-Heavy

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 120-150 Reps

- The built-in rest will allow you to push the pace, but it doesn't give you free rein to sprint. If you grip or midline fatigues easily, break the toes to bar into smaller, quick sets early on in the workout. Prioritize a fast cycle rate, minimizing the time you're hanging onto the bar. If your reps slow, immediately stop and take a quick break.

- Even if you can go unbroken on the first set of power cleans, a couple of quick breaks will likely be the best strategy to minimize muscular fatigue. How you approach the beginning of this workout will ultimately affect the last two rounds.

- If you can get to the final rounds with enough left in the tank that you feel confident at the barbells, you're in a great spot. We're looking for consistent, steady single reps here. Approach this workout with the heavier end barbells in mind.

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

2:00 Row, Building in Intensity

3 Rounds:

5 Toes to Bar

5 Power Cleans (progress in weight if desired)