🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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 close-grip reps, quickly rack the bar, widen your grip, and immediately perform your normal grip reps, minimizing transition time as much as possible.

- Close-Grip: Grip should be inside of shoulder width. Elbows should be pointed away from the body at a 45º angle. Squeeze your elbows toward each other at the top.

- Normal Grip: Grip should be near shoulder width, varying 1 inch in or out as desired.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Better training and strength adaptations will come from controlled reps.

- 9 Regular Grip Bench Press

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Empty Barbell Close-Grip Bench Press

5 Close-Grip + 5 Bench Press at Light Weight

3 Close-Grip + 3 Bench Press at Moderate Weight

Build to Working Weight

- Overview: This moderate-weight, full-body conditioning piece blends shoulder stamina, posterior chain power, and midline endurance.

- Choose push press and kettlebell swing loads that are challenging but can be completed unbroken in the first round or two if desired. Choose a sit-up variation/rep number that takes about 1 minute to complete. Full rounds should take no longer than 3 minutes.

- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that.

- 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 6-7

- Target Loading: Moderate

- Fitness Attributes Improved: Muscular Endurance & Lactate Threshold

- Target Score: 3-5 Rounds

- Push Press: Focus on a smooth, efficient dip-drive, using your hips and lower body to generate power. Break early if needed to protect your shoulders. Keep your front rack relaxed and breathe at the top of your reps.

- Kettlebell Swings: Treat these as fast but controlled. Keep your arms relaxed and drive hard with your hips to let the kettlebell float to chest height. This is where you can make up time without spiking your heart rate too much.

- Sit-ups: Stay unbroken and use these to regulate breathing.

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

RUSSIAN KETTLEBELL SWINGS

- Reduce Loading/Reps

- Normal Kettlebell Swings

- Dumbbell Hang Power Cleans, @dumbbell(35/25)s

- Barbell Hang Power Cleans, @weight(95/65)

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

- Plank Shoulder Taps

2:00 Easy Bike or Row

10 Empty Barbell Deadlifts

10 Empty Barbell Push Press

10 Light Russian Kettlebell Swings

2 Rounds at Workout Weights:

3 Push Press

5 Russian Kettlebell Swings

7 Sit-ups