🏋️‍♂️ 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.

- 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: This full-body workout will primarily challenge your lower-body strength with a challenging front squat load and your upper-body pulling with a respectable amount of strict pull-ups.

- Choose weights/reps/variations that allow you to complete each movement in about a minute or less.

- Front Squats: The bar is taken from the floor and should be a weight that is challenging, but able to be completed unbroken.

- Strict Pull-ups: Use an overhand grip with palms facing away from you. Your chin must pass over the bar at the top, and your elbows should be fully extended at the bottom. These are strict pull-ups, so you should not be using your hips to drive your momentum upward. If you cannot complete a strict pull-up, use the lightest band needed to complete these in no more than 3 sets.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate-Heavy (65-75%)

- Fitness Attribute Improved: Aerobic Power

- Target Score: 9-12 Minutes

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

- These are heavy front squats to see in a workout. Keep a braced midline and your elbows high. Don't hesitate to scale down the weight if needed to complete these unbroken. Because the bar is coming from the ground, we're really striving for unbroken sets. That might mean that you need to take a quick break after coming off the rower before starting these each round.

- The row is the least important part of this workout. If you go too hard here, you may stand and stare at the pull-up bar. Work at a steady effort on the row so you can work hard on the front squats and pull-ups each round.

- On the pull-ups, work in sets you stay in control of, even if that means small sets. If you perform too large a set, it will require you to rest longer than you otherwise would have needed to.

15/12 CALORIE ROW

- 1:15 Time Cap

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Goblet Squats

- Back Squat

- 15 Air Squats

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Dumbbell or Barbell Bent Over Rows

2:00 Easy Row

10 Light Front Squats

10 Banded Pull-ups or Scap Pull-ups

2 Rounds:

5 Calorie Row

3 Front Squats

4 Strict Pull-ups