Part 1, This is the first week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August. After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response.  While completing this drop set, athletes should maintain continuous movement.  Once they feel the need to pause or slow down, their set is done. 

In part 2, With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Choose reps/weights/variations that allow you to complete at least 1 round within each 3-minute window. Following the rest period, pick up where you left off in the prior AMRAP. (So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 7 snatches before moving on to the toes to bar.) An easy way to keep track of rounds is to make a mark after the completion of the box jumps.

Score: Rounds + Reps

Intended Intensity: RPE 7-8

Target Loading: Moderate-Heavy

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 4-8 Rounds 

Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

Push the earth away 

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

Cue athletes to drive their heels into the ground. 

With 1:00 rest between each 3-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

The box jumps are the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels. 

DUMBBELL SNATCH  

• Reduce Loading/Reps 
• Dumbbell Hang Power Snatches 
• Plate Ground to Overhead
• Kettlebell Swings at Same Weight
• Barbell Power Snatches (95/65)

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TOES TO BAR

• Reduce Reps
• V-Ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-Ups
• Sit-Ups   

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BOX JUMPS

• Reduce Box Height
• Box Step-Ups
• 24 Squat Jumps 
• 24 Jumping Lunges
• Alternating Single-leg Squats (Pistols)
• 24 Reverse Lunges
• Broad Jumps