🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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

REPEAT FROM 5/12/2025

- Overview: This is a lightly loaded workout where we'll be accumulating many rounds. Keep your transitions quick, as there will be a lot of them in this workout!

- Choose a barbell weight you can complete unbroken and jump rope/burpee reps that take about 30 seconds each to complete.

- Burpees: At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead, and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-10 Rounds

- Practice starting and stopping your double unders to ensure the transition is clean and quick. We want to step into our rope, pick it up quickly, start our reps quickly, and end by catching the rope under our toes after the last rep. Then set your rope down with the handles in the same place you picked them up from.

- This workout does not have any one movement that will slow you down the most, but the burpees are the easiest to waste time on. Be diligent about your pace on the burpees, and try not to waste time with unnecessary movement. If you are struggling to keep moving, take an extra breath at the top of each burpee rep.

- Don't forget to use your legs on the push press, aiming for unbroken sets. Breathe at the top and keep your dip vertical to stay efficient.

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

BURPEES

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 12 Mountain Climbers

- 12 Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- 0:30 Effort On Any Machine

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

15 Single Unders

15 Double Unders

2 Rounds:

3 Push Press

3 Burpees

10 Double Unders