🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth week of our 9-week Max Effort strength cycle. This week, we're testing 3-rep maxes. The most common 3-rep max percentage is 90%, and most land between 85% and 95%. After the 3-3-1 reps building into your attempt, take no more than 2 sets to establish your 3RM (4-5 working sets total for the day).

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

- A true 3RM should feel like you have 0-1 reps left in the tank, while not losing proper form and technique. If you could have done 5+ reps, it was too light.

- 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

REPEAT FROM 4/8/2024

- Overview: You have the freedom to partition the work however you’d like today, switching between movements as desired. Choose the strategy that allows you to manage fatigue in the grip, core, and shoulders.

- Your total bike time should be less than 7:00, toes to bar less than 3:00, and devil press less than 7:00.

⁃ Single-Arm Devil Press: Use a single dumbbell. With one hand on the dumbbell, burpee to the side of the dumbbell (chest must touch the ground), then stand up with the dumbbell and bring it overhead to a locked-out position. Alternate arms every rep.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 13-16 Minutes

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

- You get to break this up and organize your rounds however you'd like, meaning you have an opportunity to set yourself up for success based on your strengths.

- Whatever way you choose today should let you hold a pretty high intensity from beginning to end. Get creative and challenge yourself!

- Some options for breaking this up are:

A) Unpartitioned: this will be a great workout, but will likely not be the fastest method.

B) Buy-in: 30/20 Calorie Echo Bike

5 Rounds:

10 Toes to Bar

10 Devil Press

Cash out: 50/40 Calorie Echo Bike

C) 5 Rounds:

16/12 Calorie Echo Bike

10 Toes to Bar

10 Devil Press

D) 10 Rounds:

8/6 Calorie Echo Bike

5 Toes to Bar

5 Devil Press

80/60 CALORIE ECHO BIKE

- 100/80 Calorie Bike Erg

- 100/80 Calorie Row

- 80/60 Calorie Ski

- 1,200m Run

- 6:00 Effort on Treadmill/Runner

- 80 Shuttle Runs (1 rep = 10m)

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

SINGLE-ARM DEVIL PRESS

- Reduce Reps/Loading

- Alternating Dumbbell Snatch

- Single Dumbbell Burpee Deadlift

- Single Dumbbell or Kettlebell Hang Clean & Jerks

- Kettlebell Swings

- Barbell Clean & Jerks, @weight(75/55)

- Burpee To Target

2:00 Easy Bike

10 Kipping Swings

5 V-ups

5 Burpees

With Light Dumbbells:

5 DB Deadlifts

5 DB Hang Power Clean

5 DB Push Press

2 Rounds:

5 Calorie Echo Bike

5 Toes to Bar

4 Single-Arm Devil Press