🏋️‍♂️ 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.

- 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: This classic conditioning triplet blends movements with an explosive hip drive with aerobic power. The kettlebell swings and box jumps will load the hips and calves, while the run tests your aerobic efficiency pace under accumulating leg fatigue.

- Each round should take 3:00-4:00.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. These should be able to be completed unbroken in the first round, then strategically broken if desired. If you need to break more than once, the weight is too heavy.

- 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: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 12-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (200m = 1 rep)

- Quickly settle into your overall pace. This isn't a workout where you want to come out hot. Your first and last rounds may be slightly faster than the second and third, but not by too much (10-15 second variance). Your overall time will benefit from consistency across all four rounds with a final surge at the very end.

- Kettlebell Swings: Aim to go unbroken each round. Snap your hips hard and keep your arms relaxed.

- Run at a sustainable pace, but don't use it as recovery. Push the final 400 meters.

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)

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

- Russian Kettlebell Swings

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 24 Squat Jumps

- 24 Jumping Lunges

- Alternating Single-Leg Squats

- 24 Reverse Lunges

- Broad Jumps

400M RUN

- 2:30 Time Cap

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

- 30 Burpees

2:00 Easy Jog

Calf Foam Roll

Bent Knee Calf Stretch (Each)

15 Calf Raises

10 Pogo Hops

5 Box Step-ups + 5 Box Jumps

10 Light Kettlebell Swings

2 Rounds:

5 Kettlebell Swings

4 Box Jumps

100m Run