🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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 workout blends core endurance with unilateral pressing and stability work to target muscles that usually get assistance from other muscle groups. The v-up buy-in pre-fatigues the midline and primes the shoulders for the dumbbell work.

- Choose a challenging weight for the push press and carry that you can ideally complete unbroken, with 1 break max.

- V-ups: Choose a rep number/variation that you can complete in 2:30 or less. 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.

- Suitcase Carry: Hold a single dumbbell at your side. Keep your shoulders pulled back, lat engaged, and arm extended (don't bend your elbow). Fight to keep your torso vertical and shoulders in line with your hips.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 12-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- Buy-in 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 3 rounds.

- Single DB Push Press: Use your legs aggressively to drive the press overhead and keep your elbow high. Aim for unbroken or one quick break per round. Breathe at the top and keep your dip vertical to stay efficient.

- Carries: Maintain an upright posture, engage the core, and keep a steady pace.

- Cash-out V-ups: Your midline will likely be fairly tired, so approach with small, deliberate sets, keeping reps quick and breaks short.

- 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

DB PUSH PRESS + CARRY

- Reduce Loading/Reps

- Sub Kettlebell

- 10 Barbell Push Press, @weight(95/65) + 20 Side Plank Hip Lifts (R) + 10 Barbell Push Press, @weight(95/65) + 20 Side Plank Hip Lifts (L)

- 8 Handstand Push-ups + 20 Side Plank Hip Lifts (R) + 8 Handstand Push-ups + 20 Side Plank Hip Lifts (L)

- 1:00 Suitcase March in Place

- 1:00 Suitcase Hold

2:00 Easy Bike/Jog/Row

10 Air Squats

10 Push-ups

10 Sit-ups

0:30 Overhead DB Hold (Each Arm)

Build to Push Press Weight

1 Round:

5 V-ups

4 Single Dumbbell Push Press (R)

20-Meter Suitcase Carry (R)

4 Single Dumbbell Push Press (L)

20-Meter Suitcase Carry (L)

5 V-ups