🏋️‍♂️ 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.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

8 Deadlifts at Lightest Weight

5 Deadlifts at Light Weight

3 Deadlifts at Moderate Weight

Build to Working Weight

- Overview: Today's workout is unrelenting on the grip and your pulling muscles. The row immediately taxes your back and forearms, then the deadlifts and pull-ups compound that fatigue. Expect your muscles to fail well before your lungs do.

- Row: Should be performed at a steady pace you are confident you could hold, and should be completed in 2:00 or less.

- Deadlifts: Should be completed in 1:00 or less. Breaking the deadlifts into 2-3 sets will help mitigate pull-up fatigue.

- Strict Pull-ups: These will likely be performed in smaller sets, but should be completed in 1:30 or less. Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed.

- Intended Intensity: RPE 6-8

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

- Fitness Attributes Improved: Lactate Threshold & Muscular Endurance

- Target Score: 10-14 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

- Grip management is key. Every movement taxes your hands and forearms. Smart pacing early keeps you moving later in the workout.

- Row: Settle into a strong, sustainable pace, but don't sprint. You want to be able to get right to work on the deadlifts. Drive with your legs, then lean back, keeping a relaxed pull with the arms.

- Deadlifts: Breaking the deadlifts into 2-3 sets will set you up better for the pull-ups. Trying to hang on for big sets will fry your grip and slow the pull-ups. Take a quick breath, reset your brace, and go again.

- Strict Pull-ups: Break before you have to. Leave 1-2 reps in the tank on each set, and never go to failure.

- Pacing: Round 1 should feel controlled. Round 2 will become challenging, and in round 3, the pull-ups will likely be a grind.

400/360 METER ROW

- 2:00 Time Cap

- 300/250m Ski

- 800/720m Bike Erg

- 20/18 Calorie Echo Bike

- 400m Run

- 1:30 Effort on Treadmill/Runner

- 25 Shuttle Runs (1 rep = 10m)

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

2 Rounds, Increasing in Intensity:

200m Row

5 Deadlifts

4 Strict Pull-ups