🏋️‍♂️ 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.

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

8 Deadlifts at Lightest Weight

5 Deadlifts at Light Weight

3 Deadlifts at Moderate Weight

Build to Working Weight

- Overview: This descending chipper develops your grip & midline endurance, and threshold pace. If approached correctly, the decreasing reps should allow you to gradually increase intensity as the workout progresses.

- Choose a toes to bar variation that allows you to complete at least sets of 5 reps at a time. Choose bike calorie numbers that take about 2:00, 1:30, and 1:00, respectively.

- Dumbbell Power Cleans: Use two dumbbells. As you cycle reps, only one head of each dumbbell needs to touch the ground. Choose a dumbbell weight you can complete in at least sets of 5 reps.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-15 Minutes

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

- Grip management will be important from the very beginning. This means breaking both the toes to bar and clean sets a little more than you otherwise would. We want to stay ahead of grip and forearm fatigue so that we aren't forced to slow down at the end of the workout.

- Target a strong, but sustainable pace on the bike, with a hard push at the end.

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

DUMBBELL POWER CLEAN

- Sub Barbell, @weight(75/55)

- Dumbbell Hang Power Snatch

- Alternating Dumbbell Snatch

- Kettlebell Swings

[MEN] 30-20-10 CALORIE ECHO BIKE

- 3:00-2:00-1:00 Time Cap

- 36-24-12 Calorie Bike Erg

- 36-24-12 Calorie Row

- 30-20-10 Calorie Ski

- 400-300-200m Run

- 2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

- 30-20-10 Shuttle Runs (1 rep = 10m)

[WOMEN] 24-16-8 CALORIE ECHO BIKE

- 3:00-2:00-1:00 Time Cap

- 30-20-10 Calorie Bike Erg

- 30-20-10 Calorie Row

- 24-16-8 Calorie Ski

- 400-300-200m Run

- 2:15-1:30-0:45 Moderate Effort on Treadmill/Runner

- 30-20-10 Shuttle Runs (1 rep = 10m)

2 Rounds, Increasing Pace:

5 Toes to Bar

5 Dumbbell Power Cleans

5 Calorie Echo Bike