🏋️‍♂️ 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.

- 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

10 Back Rack Trunk Rotations

10 Deadlifts

8 Deadlifts at Light Weight

5 Deadlifts at Moderate Weight

Build to Starting Weight

- Overview: These are short, aggressive intervals with a bit of rest between, but not enough to fully recover. There are only three intervals, so work hard from the start. This workout is part of a 4-week series working toward the next benchmark workout, “Well Rounded”, at the very end of July.

- The power cleans should be completed in 1-3 sets, keeping rep cycle quick and crisp. Each run should be completed in less than 1:00 at this effort level.

- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up. We want to complete at least 10 burpee pull-ups each round, so modify accordingly.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 30-50 Burpee Pull-ups

- Warm up well so you feel sharp and ready to attack this workout from round 1.

- Power Cleans: As long as cycle speed doesn't slow significantly and you can keep good form, hang on for big, unbroken sets. This is a light barbell, so you should be able to cycle quickly.

- Run: Hard but controlled, 1:00-2:00 slower than your mile PR pace. You want to arrive back in the gym ready to drop into the burpee pull-ups immediately.

- Burpee Pull-ups: Settle into a strong pace from the start, then pick up your pace in the last 15-30 seconds. This should be an all-out effort in your last round.

- Start your burpee standing directly under the pull-up bar. Your hands should land a foot or two in front of the pull-up bar, so when your feet come back up, they're directly under the pull-up bar. This should allow you to immediately jump vertically to the bar. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(105/75)

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 0:45 Hard Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to a Target

- Burpee Ring Pull-ups

- Regular Burpees

- Strict Pull-ups

- Devil Presses

- Calorie Row, Ski, or Bike Erg

400m Easy Run, increasing pace at end

10 Burpees

5 Pull-ups

10 Squat Jumps

Build to Power Clean Weight

*5 Tuck Jumps between sets

2 Rounds at Workout Pace:

5 Power Cleans

100m Run

5 Burpee Pull-ups

- 0:30 Rest -