🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 9-week Build Strength cycle, which combines heavy 3x5 work with a high-rep drop set to both get strong and build muscle.

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

Week 4: Back-off with alternate lifts

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

Week 8: 5-rep max tests

Week 9: Back-off with alternate lifts

- For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause or your form breaks down, your drop set is over.

- Scoring: Your score is Part A's load. You can record Part B's load and reps in the Workout Notes.

- 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.

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

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

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

8 Bench Press at Lightest Weight

5 Bench Press at Light Weight

3 Bench Press at Moderate Weight

Build to Working Weight

- Overview: This symmetrical triplet alternates light barbell cycling with box jumps. The box jumps provide just enough muscular relief to keep moving, but not enough to fully recover.

- Workout Flow: You'll be completing 5 rounds total, alternating between movements: 9 power cleans, 9 push press, 9 box jumps, 12 power cleans, 12 push press, etc...

- Each round should take less than 2:00, 2:30, 3:00, 2:30, and 2:00, respectively. The first two rounds will feel relatively easy, but know that the 3rd and 4th rounds are where fatigue peaks and reps begin to feel like a grind.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Minutes

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

- This workout is largely about just chipping away at reps. Don't worry about going for big sets if that means you are just going to stand and stare at the barbell. Approach each movement at a pace that keeps you moving, even if that means small sets throughout.

- Power Cleans: Consider taking 1-2 quick breaks on the power cleans to allow for larger (or unbroken) sets on the push press. Your pressing muscles are involved in the catch, so fatigue will affect your front rack.

- Push Press: Aim to go unbroken on the smaller sets and keep it to 1 break on the larger sets. Focus on a strong dip and drive, letting your legs do as much of the work as possible.

- Box Jumps: These are where you will temper your pace. If you are fatiguing, find a steady rhythm. If you get through the round of 15 and feel good, lean into these and push the pace, always stepping off the box.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(115/85)

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 18-24-30-24-18 Squat Jumps

- 18-24-30-24-18 Jumping Lunges

- Alternating Single-Leg Squats

- 18-24-30-24-18 Reverse Lunges

- Broad Jumps

2:00 Easy Row or Bike

10 Air Squats

10 Power Cleans (empty bar)

10 Push Press (empty bar)

10 Box Step-ups

10 Tuck Jumps

Build to Workout Weight and Box Height

2 Rounds:

5 Power Cleans

5 Push Press

5 Box Jumps