🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

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

- You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.

- 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.

- Fitness Attribute Improved: Explosive Power

PUSH PRESS

- Reduce Loading

- Dumbbell Push Press

- Strict Press

- Dumbbell Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

8 Push Press at Light Weight

5 Push Press at Moderate Weight

Build to Starting Weight

- Overview: Today's muscular endurance grind features heavy carries that will be challenging against a fatigued grip and midline.

- Choose a dumbbell weight you can complete in 1-3 sets on both carries and the bench press in 1-3 sets each round. Each round should take around 5:00 to 7:00. This is a grind, and times could vary a lot depending on how each station fatigues.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows).

- Dumbbell Bench Press: Both dumbbells must touch the chest at the bottom and lock out at the top.

- Single-Arm DB Overhead Carry: Use one dumbbell. Lock the elbow and stack the dumbbell over your shoulder, switching arms at the 50m mark.

- Intended Intensity: RPE 6-7

- Target Loading: Heavy

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 10-15 Minutes

- * If time-capped, add 1 second to your score for every incomplete rep. (50m = 1 rep)

- We want you working each station to muscular fatigue, then taking a short break before continuing. Times will vary a lot here, so focus on your effort and hitting the stimulus, not on the leaderboard.

- Grip management will be key throughout. While we want big sets, we don't want failed grip.

- Toes To Bar: Knock out a big set while you're fresh. Break before your grip fatigues, as there is a lot of grip left in the workout.

- Farmer’s Carry: Hook grip the dumbbells and hold them as far forward as possible to lock in your grip.

- Dumbbell Bench Press: If you need to take a break, lock your arms out, bring your knees to the bottom dumbbell heads, and roll up to the seated position. Lean the dumbbells against your chest to take tension off your arms.

- Overhead Carry: Use two hands to get the dumbbell from the ground to overhead, then switch to one arm. Press the dumbbell vertically, as if trying to push the sky away. Keep your bicep by your ear and your ribs down.

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

- Plate Hug Carry

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(115/85)

- Floor Press

- Hand-Release, Weighted, or Deficit Push-ups

- 24 Push-ups

SINGLE DUMBBELL OVERHEAD CARRY

- Reduce Distance

- 1:00 Overhead Carry March in Place

- 1:00 Overhead Carry Hold

- 30m Handstand Walk

- 20 Handstand Shoulder Taps Against A Wall

- 30 Plank Shoulder Taps

- 6 Wall Walks

2 Rounds:

1:00 Easy Machine

10 Kip Swings

10 Push-ups

20m DB Overhead Carry (Light)

2 Rounds at Workout Weight:

5 Toes To Bar

20m Farmer’s Carry

4 DB Bench Press

40m Overhead Carry (20m/Arm)