🏋️‍♂️ 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.

- 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: This simple yet potent couplet delivers nonstop shoulder, grip, and breathing fatigue.

- The row should take about 1:00, and the devil presses 1:30 or less, with full rounds taking 2-3 minutes.

- Devil Press: With hands on the dumbbells, burpee between them (chest must touch the ground), then stand and bring the dumbbells overhead to a locked-out position. You can swing the dumbbells between or outside your legs to bring them overhead. It is okay to first bring the dumbbells to the front rack position before pressing them overhead.

- Intended Intensity: RPE 6-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power

- Target Score: 4-6 Rounds

- Start each row with a few strong pulls to get the flywheel spinning, then settle in. Choose a pace you can hold across all rounds, something similar to a 5k effort.

- On the devil presses, aim for smooth and consistent. One rep every 8-9 seconds keeps you inside the 1:30 timeframe guideline.

- We want round splits within 10-15 seconds of each other from first to last.

15/12 CALORIE ROW

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

DEVIL PRESS

- Reduce Reps/Loading

- Double Dumbbell Power Snatch

- Double Dumbbell Burpee Deadlift

- Alternating Single-Arm Devil Press

- Alternating Dumbbell Snatch

- Kettlebell Swings

- Burpee To Target

- Barbell Clean & Jerk, @weight(105/75)

2 Rounds:

10 Calorie Easy Row

5 Burpees

5 Light Dumbbell Deadlifts

5 Light Dumbbell Push Press

2 Rounds at Workout Weight & Pace:

6 Calorie Row

3 Devil Press