🏋️‍♂️ 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.

- 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

REPEAT FROM 1/2/2026

- Overview: Add 3 reps to each movement every round in this ascending ladder. Choose weights/reps/variations that allow you to get through at least the round of 15 reps today (5+ rounds).

- Toes to Bar: Should be able to be completed unbroken in earlier rounds and in 2-3 quick sets once you get to the double-digit rep rounds.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Dumbbell Front Squats: Use two dumbbells held in the front rack position. Choose a dumbbell weight that allows for unbroken squats throughout.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-7 Rounds

- Don't be afraid to break the toes to bar earlier than you think. We don't want to hang on for big sets, as it would likely affect our ability to hold on to the dumbbells. Instead, prioritize unbroken, fast front squats as long as possible. It takes far more time to set down and pick up the dumbbells than it does to jump off/on the bar.

- It may be tempting to sprint the early rounds, but volume quickly builds upon itself as the reps increase. We want to have plenty in the tank to attack the back half of this workout. Don't push until the final 2-3 minutes.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 2x Squat Jumps

- 2x Jumping Lunges

- Alternating Single-Leg Squats

- 2x Reverse Lunges

- Broad Jumps

DUMBBELL FRONT SQUATS

- Reduce Loading

- Single Dumbbell Front Squats

- Goblet Squats

- Barbell Front Squats, @weight(95/65)

- 2x Air Squats

2:00 Easy Run/Bike/Row

10 Air Squats

10 Hanging Knee Raises

8 Box Step-ups

8 Dumbbell Front Squats (Light)

2 Rounds at Workout Pace:

4 Toes To Bar

4 Box Jumps

4 Dumbbell Front Squats