🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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: Today's workout is meant to challenge the muscular system, specifically your pressing muscles and midline. Your limiting factor will likely be muscular fatigue rather than cardiovascular fatigue.

- The push-up buy-in should be completed in no more than 10 sets and take less than 4:00. From there, rounds should take roughly 3:00, or less -- choose variations of push press, toes to bar, and carry that each take around 1:00 to complete.

- Push-ups: This buy-in is simply intended to make the following rounds more difficult. 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.

- Push Press: Take the barbell from the ground. Choose a weight you can complete in 1-3 sets each round.

- Toes to Bar: Aim for 2-3 sets each round.

- Mixed-Grip DB Carry: Carry one dumbbell locked out overhead and one held at your side in a suitcase position. Carry for a full 50 meters per side before switching arms.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 12-16 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (50m = 1 rep)

- Push-ups: Work until you think the next rep will slow down, then take a quick break. Sets of 5-10 with short rest will be quicker than big sets to failure. There is still lots of upper-body work ahead after the push-ups.

- Push Press: Drive through the legs and keep your dip & bar path vertical to stay efficient. Only work for as long as reps stay quick. If they slow, take a quick break.

- Toes to Bar: Make sure to preserve your grip and forearms here. The following carry will further tax your grip. It's not worth it to hang on for unbroken sets if it results in a more grip-fatigued carry. Once your grip goes, it's difficult to get it back.

- Carry: Don't be afraid to adjust the dumbbell weight if needed. Using a lighter weight with perfect form is better than using a heavier weight and compromising form. We want a strong lockout overhead (no bent elbow), the other shoulder pulled back and lat engaged for the suitcase carry, and an upright torso/upper back.

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- Push-ups from Knees

- 100 Plank Shoulder Taps

- Dumbbell Bench or Floor Press

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand 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

MIXED-GRIP DB CARRY

- Reduce Loading/Distance

- Farmer's Carry Only

- Single Dumbbell Overhead Carry

- Barbell or Dumbbell Front Rack Carry

- 0:30/Side Mixed DB March in Place

- 0:30/Side Mixed DB Hold

- 1:00 Handstand Shoulder Taps Against a Wall

- 1:00 Plank Shoulder Taps

3:00 Easy Cardio

2 Rounds:

5 Push-ups

5 Strict Press (Light)

5 Kipping Swings

20m DB Overhead Carry (Light)

Build to Workout Weights

2 Rounds:

5 Push-ups

3 Push Press

5 Toes to Bar

20m Mixed DB Carry (10m/Side)