🏋️‍♂️ 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.

- 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 short, high-intensity workout challenges the posterior chain, grip, and cardiovascular system. Each round should take less than 3:00.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. Choose a weight you can swing in 1-2 sets (ideally unbroken) for all three rounds.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Intended Intensity: RPE 8

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-9 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- This should be a fast-paced workout, so come out at a strong pace from the beginning. The second round should feel difficult to hold your pace, but you should be able to maintain it. In the final round, you will have to fight to maintain pace and keep from falling off.

- Kettlebell Swings: Aim to go unbroken each round. Snap your hips hard, using the power from your hips to drive the kettlebell overhead. Keep a tight core.

- Burpee Box Jumps: Move at a steady, repeatable rhythm. Use the same footwork each rep, minimizing unnecessary steps. Use your arms for momentum when jumping onto the box. When dropping down into the burpee, shoot your legs out from underneath you to maximize speed.

- Keep your transitions tight and aim to always stay moving.

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)

- Barbell Hang Power Snatches, @weight(65/45)

- Russian Kettlebell Swings

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-ups

- Burpees Only

- Box Jumps Only

2:00 Easy Bike/Row/Jog

10 Burpees

10 Light Russian KB Swings

5 Burpee Box Step-ups

10 Light Kettlebell Swings

2 Rounds at Workout Weight:

5 KB Swings

4 Burpee Box Jumps