🏋️‍♂️ 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.

- 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 fast workout is split into two back-to-back descending couplets. The first half challenges midline stamina and breathing, while the second half loads the hips and grip under fatigue.

- Toes to Bar: Choose a rep number/variation that can be completed in no more than 2-3 sets per round.

- Double Dumbbell Power Snatches: The rep starts with the dumbbells in the hang position and ends with knees and hips extended, and arms locked out with the dumbbells overhead. Choose a dumbbell weight you can complete unbroken each round.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-9 Minutes

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

- You'll want to strategize well in the first couplet in order to save your grip and not fatigue too much for the second couplet. The dumbbell hang snatches require a lot from the grip and forearms, so you don't want to go into those already smoked.

- Break the toes to bar early, before you start to really feel it in your grip. Keep a small, tight kip, using the power from your hip snap to bring your toes to the bar.

- Bike at a strong, but controlled pace in the first couplet. Pick up your bike pace in the round of 12's in the second couplet and finish with an all-out sprint for the final 9 calories.

- Treat the snatches as fast but controlled. Keep the dumbbells close to your body and drive powerfully through the hips. Let your legs generate the movement, then quickly punch overhead into a stable lockout. Really attack the final two sets of snatches.

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

DOUBLE DUMBBELL HANG POWER SNATCH

- Reduce Loading/Reps

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

- Double Dumbbell Hang Clean & Jerks

- Single Dumbbell

- Plate Hang to Overhead

- Kettlebell Swings, @kettlebell(53/35)

[MEN] 15-12-9 CALORIE ECHO BIKE

- 18-15-12 Calorie Bike Erg

- 18-15-12 Calorie Row

- 15-12-9 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 18-16-14 Shuttle Runs (1 rep = 10m)

[WOMEN] 12-9-6 CALORIE ECHO BIKE

- 15-12-9 Calorie Bike Erg

- 15-12-9 Calorie Row

- 12-9-6 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 18-16-14 Shuttle Runs (1 rep = 10m)

2:00 Easy Bike

10 Kip Swings

6 Double Dumbbell Hang Power Snatches (Light)

2 Rounds:

5 Toes to Bar

5 Calorie Bike

2 Rounds:

5 Double Dumbbell Hang Power Snatches

5 Calorie Bike