🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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: This short, high-intensity couplet is a leg burner! The lunges immediately load the quads and glutes while the lateral burpee box jump overs further fatigue the legs and spike the heart rate. Each round should take 2:30 to 3:00.

- Dumbbell Walking Lunge: Hold the dumbbells at your sides. Choose a load you can complete the entire 20 meters unbroken when fresh.

- Lateral Burpee Box Jump Overs: Burpee next to the box, stand up, then jump laterally up onto the box with a two-foot takeoff. You do not need to reach full extension of the hips/knees at the top of the box before stepping down. No rebounding.

- Intended Intensity: RPE 8-9

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-9 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (10m = 1 rep)

- This is short, so start fast but controlled. Aim for a challenging pace that's not reckless, but you're also not absolutely positive that you can hold. The athlete who can burpee the fastest while being able to get through the lunges quickly wins.

- Dumbbell Walking Lunge: Keep your torso upright and avoid letting your chest collapse. Hook-grip the dumbbells if you can.

- Lateral Burpee Box Jump Overs: Stay low and focus on finding a steady 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.

- We want the burpee box jump overs to be the pace modulator that keeps the lunges moving.

DUMBBELL WALKING LUNGE

- Reduce/Remove Loading

- Reduce Distance

- Sub Kettlebells, Barbell, or Weight Vest/Ruck

- 20 Forward Lunges in Place

- 20 Reverse Lunges

- 20 Jumping Lunges

- 20 Heavy Wallballs

LATERAL BURPEE BOX JUMP OVERS

- Reduce Reps

- Reduce Box Height

- Lateral Burpee Box Step Overs

- Box Jump Overs

- Burpee Box Step-ups

- Burpee Box Jumps

- Lateral Burpees Over Dumbbell

- Regular Burpees

3:00 Easy Bike or Row, 0:10 Burst Each Minute

10 Deep Knee Over Toe Drives (Each Leg)

Build to Lunge Weight

6 Lateral Burpees Over Dumbbell

4 Lateral Box Jump Overs

2 Rounds:

5-10m DB Walking Lunge

4 Lateral Burpee Box Jump Overs