🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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 midline-heavy barbell workout opens and closes with v-ups, and accumulates 50 toes to bar in the middle portion. Your shoulder stamina, grip, and core endurance will be challenged throughout this entire workout. Each round should take 1:30-2:00.

- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs. The final set of v-ups will feel significantly harder than the first.

- Push Press: Should be completed unbroken or with one quick break.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 9-13 Minutes

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

- V-ups: The first set is meant to pre-fatigue your core, but you can mitigate that by pacing intelligently. Knock out a manageable big set when you're fresh, then move to smaller sets to avoid blowing up your midline and hip flexors before moving into the 5 rounds.

- Push Press: Use your legs aggressively and aim for unbroken or one quick break per round. Breathe at the top and keep your dip vertical to stay efficient.

- Toes to Bar: These will get harder as your shoulders fatigue, as it will require more effort from your midline. Break them into sets of 3-5 from the start.

- Overall, this workout favors those who can keep a steady pace and aren't forced to take long breaks.

V-UPS

- Reduce Reps

- Alternating Single-Leg V-ups

- Tuck Crunches

- Sit-ups

- Hollow Rocks

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

2:00 Easy Row/Bike/Run

10 Kip Swings

5 V-ups

5 Toes to Bar

Build to Push Press Weight

2 Rounds:

5 V-ups

3 Push Press

3 Toes to Bar