🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 9-week Max Effort strength cycle. After months of building volume and power, this cycle shifts the focus to intensity, with fewer total sets, heavier loads, and one max effort set. This will prepare your nervous system for the heavy singles coming in the next cycle.

Weeks 1-3: Compound lifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Compound lifts at higher percentages than weeks 1-3

Week 8: 3-rep max tests

Week 9: Back-off with alternate lifts

- For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank. Record your final set 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 width 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

- Reduce Loading

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

10 Push-ups

10 Empty Barbell Bench Press

5 Plyo Push-ups

8 Bench Press at Light Weight

5 Bench Press at Moderate Weight

Build to Starting Weight

- Overview: These sets are meant to challenge the muscular system. Your limiting factor will likely be upper-body muscular fatigue rather than cardiovascular fatigue.

- Choose strict pull-up reps you can complete in no more than 2 sets every round. Complete the bench press and toes to bar in as few sets as possible. We want muscular adaptations, so push through grindy reps. Each giant set should take roughly 1:30 to 2:00.

- 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.

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 12-16 Minutes

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

- Normally, we aim to break movements before reps slow; however, we're seeking muscular adaptations with this workout, so push through grindy reps today. This approach will give you the best muscle development and growth adaptations. Still avoid taking any set to failure.

- Strict Pull-ups: Aim for no more than 1 break if possible, but never go to failure. Don't hesitate to use a band for assistance to achieve better continuous movement.

- Bench Press: Aim for unbroken. If you do need to take a break, lock your arms out, bring your knees to the bottom dumbbell heads, and roll up to the seated position. Lean the dumbbells against your chest to take tension off your arms.

- Toes to Bar: Aim for a big unbroken set as long as you can safely hold onto the bar. You get a full minute of rest after this movement, so it's okay to fatigue your grip more than you normally would.

- Prioritize big, grindy sets with fatigued muscles over achieving the fastest time today. In order to do that, you may need to take small breaks between each movement. That's okay!

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

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- Hand-Release, Weighted, or Deficit Push-ups

- 24 Push-ups

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

2:00 Easy Bike/Row/Jog

10 Kipping Swings

5 Pull-ups

10 Push-ups

10 Light DB Bench Press

5 Toes to Bar

2 Sets:

5 Strict Pull-ups

5 DB Bench Press at Workout Weight

5 Toes to Bar

- 15-30 Seconds Rest -