🏋️‍♂️ 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.

- 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: This is a muscular endurance test for the pressing muscles. Your chest, shoulders, and triceps are the limiter. The pull of the row should counter the push of the other movements, allowing for a high output throughout.

- Push Press: The barbell starts at the shoulders. Dip with the knees, drive through the legs, and press the barbell to full lockout overhead. Your elbows must be fully locked out with the bar directly over your midfoot at the top of each rep. Choose a weight that you could complete at least 20 reps unbroken when fresh.

- 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. Should be completed in no more than 10 sets and take less than 4:00.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 12-16 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

- Prioritize big, grindy sets with fatigued muscles over achieving the fastest time today.

- Normally, we aim to break movements before reps slow; however, we're seeking muscular adaptations with this workout, so push through some grindy reps today. This approach will give you the best muscle development and growth adaptations. Still avoid taking any set to failure.

- You should still be able to work hard on the rows, as they primarily use pulling muscles, countering the push of the other movements.

500/450 METER ROW

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 400m Run

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

250/225 METER ROW

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 200m Run

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

PUSH PRESS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(25/15)s

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- Push-ups from Knees

- 100 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

2 Rounds:

1:00 Row

10 Push Press

10 Push-ups