🏋️‍♂️ Workouts 🏋️‍♀️

- In addition to priming the body for the back squats, this piece develops explosive power and landing mechanics. Move crisply and quickly, but never at the expense of good mechanics.

- Depth Drops: Step, don’t jump, off the box. Land with your knees bent and hips back, absorbing force in an athletic stance.

- Lateral Bounds: Push off laterally aggressively, absorbing the landing and attempting to push off in the other direction as quickly as possible. Focus on a full extension of the hip, knee, and ankle.

- Quality over volume. Every rep should feel sharp and athletic, not sloppy.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:15 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

10 Side-to-Side Jumps (short distance)

5 Squat Jumps For Height

1 Depth Drop + 4 Lateral Bounds

- 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.

- 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

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

8 Back Squats at Lightest Weight

5 Back Squats at Light Weight

3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: Today's workout requires a thoughtful strategy in the first AMRAP, but allows you to be a little more aggressive in the second. The rest offers relief but not full recovery.

- In the first AMRAP, the front squats should take no more than 1:00, and the burpees no more than 1:30. If your burpees are slower than that, you should lower the front squat weight.

- Front Squats: The barbell is taken from the floor. Choose a weight you can complete in 1-3 sets for the first AMRAP and 1-2 sets for the second AMRAP.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate (50-60%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 2-4 Rounds on Each AMRAP (4-8 Rounds Total)

- First AMRAP: Open at a controlled, repeatable pace. This is where most of the work gets done. Break front squats early to keep your legs and breathing under control. Keep lateral burpees smooth and efficient with low jumps over the bar.

- Rest Period: Focus on breathing and shaking out your legs. You should feel ready to push again, but not fully recovered.

- Second AMRAP: This is your chance to be more aggressive. With lower reps, aim to move the bar unbroken if possible and push the burpees harder, knowing you don’t have to hold the pace for long.

- Front Squats: Keep your elbows high and chest tall. Stay braced and don't let your torso collapse.

- Burpees Over Bar: Stay low and efficient. Don't jump higher than you need to.

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats, @kettlebell(53/35)

- 2x Air Squats

- Back Squat

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row, Ski, or Bike Erg

2 Rounds:

5 Front Squats (light weight)

5 Burpees

10 Lateral Hops Over Bar (no burpee)

2 Rounds:

4 Front Squats (workout weight)

4 Lateral Burpees Over Bar