🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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: Today, we have eight fast rounds that will keep you right at your lactate threshold, challenging your shoulder endurance, grip, and midline. The rounds should feel quick. Be intentional with your transitions.

- The dumbbell push press should be completed unbroken every round. Keep the toes to bar quick and unbroken when fresh. Each round should take around 1:30 to complete.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 11-14 Minutes

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

- We want eight consistent rounds, so set a row pace you can hold through and that doesn't limit the other movements.

- Prioritize unbroken movement as best you can. We want to train quick, efficient movement. If that means you have to take small breaks between movements, that's okay.

- However, if your toes to bar grip starts to fade in the later rounds, break into two quick sets rather than grinding through slow reps.

- There are lots of transitions in this workout, so be mindful of your equipment setup and move deliberately between stations.

200/180 METER ROW

- 400/360m Bike Erg

- 10/8 Calorie Echo Bike

- 160/140m Ski

- 200m Run

- 12 Shuttle Runs (1 rep = 10m)

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Barbell Push Press, @weight(75/55)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

2 Rounds:

0:45 Easy Row

0:15 Moderate-Hard Row

2 Rounds:

5 PVC Pass-Throughs

6 Dumbbell Push Press (Light)

5 Hanging Knee Raises

2 Rounds:

100m Row

3 DB Push Press (Workout Weight)

3 Toes to Bar