🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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

- Overview: Today's workout features a challenging, heavy dumbbell, so build your workout around the push press. Your grip and shoulders will take the brunt of the work.

- Row: Each row should take about 1:15-1:30 at an effort that leaves you ready to immediately pick up the dumbbells.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Aim to complete each carry with no more than 2 breaks.

- Single-Arm DB Push Press: Perform all 12 reps on one arm before switching to the other. Choose a weight you can press with no more than 2 breaks per arm.

- Each round should take roughly 4:00 to 5:30.

- Intended Intensity: RPE 6-8

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power

- Target Score: 12-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- Row: This workout is not won on the row. Pull at a controlled effort that leaves your shoulders, grip, and lungs ready for the carry.

- Farmer’s Carry: The key here is managing your grip so it doesn’t slow the push press. Hook grip the dumbbells to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip. If you feel your grip starting to give, immediately take a break rather than trying to grind out a few more meters. Once your grip goes, it's very hard to get it back.

- Single-Arm DB Push Press: This is the crux of the workout. Use both arms to get the dumbbell from the ground to your shoulder before the start of your reps. Then really use your legs to drive the dumbbell overhead, rather than solely muscling it up with your arm. Keep a vertical dip, aggressive leg drive, and a tightly braced core.

21/18 CALORIE ROW

- 17/14 Calorie Ski

- 17/14 Calorie Echo Bike

- 21/18 Calorie Bike Erg

- 250m Run

- 1:15 Effort on Treadmill/Runner

- 22 Shuttle Runs (1 rep = 10m)

- 22 Burpees

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

- 20 Dumbbell Box Step-ups

- Plate Hug Carry

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Barbell Push Press, @weight(105/75)

- Dumbbell Strict Press

- 24 Kipping Handstand Push-ups

2:00 Easy Row

With Light Dumbbell:

20m Single-Arm DB Overhead Walk (Each)

5 Single-Arm DB Push Press (Each)

At Workout Weight:

5 Calorie Row

20m Farmer's Carry

3 Single-Arm DB Push Press (Each)