🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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: We're accumulating LOTS of reps in today's muscular endurance-focused piece. It's tempting to let your reps get sloppy, so ensure you are keeping proper form and full range of motion.

* In the past, this benchmark workout was performed with bent over rows (4/28/2025), but it has since been changed to power cleans to ensure movement standards are met and to increase the metabolic demand of the workout. Expect your total reps to be a bit lower than last time (~30-50 fewer reps).

- Power Cleans: Choose a light weight you can cycle for at least sets of 5-10 at a time.

- Push-ups: Choose a push-up variation that allows you to complete at least 10 reps/minute. Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.

- Air Squats: Find a cadence that allows for consistent reps over the 6 minutes. Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

- Intended Intensity: RPE 6-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 250-425 Reps (M), 200-375 Reps (W)

- The goal of this workout is to TEST your muscular endurance. You will not be able to get a strong sense of this if you are taking frequent breaks.

- We do not want you to take each working set to failure, but do attempt as large of sets as you can until you start to feel like your effort per rep starts to increase.

- The idea of muscular endurance training is to keep progressing through reps under fatigue. How well can you perform muscle contractions over an extended period of time?

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(105/75)

- Barbell Bent Over Rows, @weight(65/45)

- Dumbbell Bent Over Rows, @dumbbell(35/25)s

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

AIR SQUATS

- Squat to a Box

- Lunges

- Wall Sit Hold

5 Power Cleans

10 Push-ups

20 Air Squats

10 Push-ups

5 Power Cleans