🏋️‍♂️ Workouts 🏋️‍♀️

- Today's fast footwork trains ankle stiffness, speed, and agility. Keep reps crisp and explosive.

- Stand next to a plate and quickly step both feet onto the plate and then off onto the opposite side. Then immediately return back over the plate. Move laterally with quick, controlled footwork so both feet touch the plate and the ground on each side every rep.

- The neuromuscular coordination developed with this piece translates to faster reaction times, quicker feet, and more power to jump, run, and lift weights.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Agility Ladder

0:30 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

6 Squat Jumps

- 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.

- 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 is a challenging pairing of movements, with a fairly heavy thruster weight. Your heart rate will spike immediately, and both the upper- and lower-body will fatigue quickly. Leverage your row efforts to keep moving steadily on the thrusters.

- Thrusters: The barbell is taken from the floor. Choose a barbell weight that you can complete within 2-3 sets per round (5-5-5, 4-4-4, 3-3-3 at a minimum).

- Row: Row at a pace that supports a strong barbell set. Rows should take 2 minutes or less to complete.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-11 Minutes

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

- Thrusters: Use your hips and legs as the power source, keep the bar close to your body, and don't rely solely on your arms to push the barbell overhead. If you are resting at the top of reps, just set the bar down and take a short break. Start steady on the first 15 thrusters, maintain that effort on the 12s, then push a bit more on the final 9 thrusters.

- Row: Approach these at a strong pace that still allows you to get right off the rower and immediately pick up the barbell. If you feel like you need to stop and catch your breath after the row, you pushed a little too hard. The first two rows should be similar to your 5k row PR pace, and the final row at or faster than your 2k row PR pace.

- Empty the tank on the final row!

THRUSTERS

- Reduce Reps/Loading

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

- Wallballs

- 30-24-18 Air Squats

25/20 CALORIE ROW

- 2:00 Time Cap

- 20/16 Calorie Ski

- 20/16 Calorie Echo Bike

- 25/20 Calorie Bike Erg

- 300m Run

- 1:30 Effort on Treadmill/Runner

- 24 Shuttle Runs (1 rep = 10m)

0:30 Bottom of Front Squat Hold (empty bar)

10 Empty Bar Thrusters

2:00 Easy Row

10 Light Thrusters, focusing on leg and hip drive

2 Rounds at Workout Weight:

4 Thrusters

8 Calorie Row, increasing pace