🏋️‍♂️ 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.

- 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 Light Weight

5 Back Squats at Moderate Weight

Build to Starting Weight

- Overview: Approach this leg-heavy conditioning workout at a steady pace. The thrusters and step-ups will both tax the quads and shoulders, while the row keeps your heart rate elevated.

- Choose a dumbbell weight you can cycle the thrusters unbroken for at least the first 4 rounds. Each round should take around 2:00.

- Dumbbell Box Step-ups: These should be steady and controlled. Hold two dumbbells at your sides (farmer's carry position) as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box.

- Intended Intensity: RPE 6-8

- Target Loading: Light

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 8-10 Rounds

- Aim for consistency. We want to maintain similar outputs each round.

- Thrusters: Aim for unbroken sets every round through at least round 4. These are light dumbbells, so you should be able to manage unbroken sets. Focus on an efficient leg drive to pop the dumbbells overhead.

- Box Step-ups: We want a steady cadence here. Focus on efficiency, minimizing any unnecessary steps. Drive through the heel and stand tall each rep. Relax your grip on the dumbbells as much as you safely can, as there is a grip component to this workout.

- Row: Approach this hard, but controlled. Don't sprint the row, as it's not where time is made up. Get off the row ready to grab the dumbbells.

DUMBBELL THRUSTERS

- Reduce Reps/Loading

- Sub Kettlebells

- Sub Barbell, @weight(65/45)

- Wallballs

- 20 Air Squats

DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebells

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Front Rack Step-ups

- Unweighted Box Step-ups

10/8 CALORIE ROW

- 12/10 Calorie Bike Erg

- 12/10 Calorie Row

- 10/8 Calorie Ski

- 150m Run

- 0:50 Effort on Treadmill/Runner

2 Rounds:

0:45 Easy Row

0:15 Hard Row

2 Rounds:

5 DB Thrusters

4 DB Box Step-ups

5 Calorie Row