🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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: We're kicking off each set of this muscular endurance burner with a hard row before transitioning to challenging muscular movements. Choose reps/weight that you can complete in less than 1:00 per movement. We want at least 0:30 of rest before the next set starts.

- Row: Go hard. The row is meant to pre-fatigue you and spike the heart rate before the push-ups and lunges.

- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top. Perform these in as few sets as possible.

- Dumbbell Step-Back (Reverse) Lunges: Use two dumbbells. Dumbbells are held by your side in the farmer's position. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep. The lunges are ideally completed in 1-2 sets. These should feel heavy.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 1:30-2:00

- Your score is your slowest set, so consistency is important. Don't open the first round faster than you can hold for all five rounds.

- Row: Hard pulls from the start. This isn't meant to be a sprint, but also should not be comfortable. Get off the rower ready to drop right into the push-ups.

- Push-ups: We're targeting big sets here to get the best muscular endurance stimulus. If you need to pause at the top for a couple of seconds before squeezing out a few more reps, that's okay. However, don't go to failure. Make sure you always have a rep or two left in the tank.

- Reverse Lunges: Focus on steady movement and staying tight and controlled to help keep your balance and protect your knees. Don't let the heavy dumbbells pull your shoulders forward and round your back. Fight to keep your chest up and shoulders back.

- If you're getting less than 0:30 of rest, decrease the weight or reps to achieve the intended stimulus.

12/10 CALORIE ROW

- 1:00 Time Cap

- 10/8 Calorie Ski

- 12/10 Calorie Bike Erg

- 10/8 Calorie Echo Bike

- 150m Run

- 0:45 Hard Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- Push-ups from Knees

- 24 Plank Shoulder Taps

- Dumbbell Bench Press

DUMBBELL REVERSE LUNGES

- Reduce Loading/Reps

- Sub Kettlebells or Barbell

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Unweighted Reverse Lunges

- Bulgarian Split Squats

- Box Step-ups

2:00 Easy Row

10 Air Squats

5 Push-ups

10 Unweighted Reverse Lunges

2 Rounds at Workout Weight:

6 Calorie Row

4 Push-ups

4 DB Reverse Lunges

- Rest 0:30 -