🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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 front squats, quickly rack/unrack the bar, and immediately perform your back squats, minimizing transition time as much as possible.

- 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

- Squat to Box or Bench

- Sub Dumbbells

- 12 Front Squats

- 12 Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

5 Empty Barbell Front Squats

5 Empty Barbell Back Squats

5 Front Squats + 5 Back Squats at Light Weight

3 Front Squats + 3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: This fast-paced couplet features two movements that will directly interfere with each other, resulting in an upper-body muscular endurance test. Expect significant shoulder and grip fatigue.

- Push Press: The barbell is taken from the floor. Choose a weight that you can complete in 1-2 sets.

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps. Choose a dumbbell load that you can complete in no more than 3 sets each round, and unbroken when fresh.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-12 Minutes

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

- Aim for quick transitions and short rests rather than going unbroken early and needing to take long breaks later in the workout. Rounds 2-4 should all take roughly the same amount of time. Leave enough in the tank for a final push in round 5.

- Use your legs as much as possible on each movement to minimize upper-body fatigue.

- 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 and grip. Keep your front rack relaxed and breathe at the top of your reps.

- Snatches: Keep the dumbbell close to your body and drive with your legs rather than muscling it up with your arm. Use a smooth, vertical pull, punching out quickly overhead. Avoid swinging the dumbbell away from your body.

PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

2:00 Easy Row or Bike

10 Burpees

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

Build to Push Press & Snatch Weights

2 Rounds:

5 Push Press

6 Dumbbell Snatches