In part 1, This is the Second 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. 

Part 2, Today's workout starts and ends with an elevated heart rate, so during the middle portion, we want to work at a steady tempo so we don't fatigue too quickly. Choose a box height and dumbbell load that allows you to finish each station in less than 3:00.

Score: Time

Intended Intensity: RPE 6-8

Target Loading: Light-Moderate 

Fitness Attribute Improved: Lactate Threshold

Target Score: 8-12 Minutes 

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.

Double Dumbbell Deadlifts: As you cycle reps, only one head of each dumbbell needs to touch the ground.

Single Dumbbell Box Step-ups: Hold a single dumbbell on your shoulder as you step onto the box. Alternate legs every rep. You can switch the arm that is holding the dumbbell as needed. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same box height.

Flat back 

Emphasize a neutral spine throughout the lift. The back should maintain its natural curvature, and athletes should avoid rounding or hyperextending the spine.

By design, chipper-style workouts require a consistent pace to steadily get through the reps. Muscular endurance often becomes a limiting factor, so never take a movement to complete failure. 

If your breathing gets out of control, take a quick break and regain control of your breathing. 

DO NOT take any bench press reps to failure. Stop 3-5 reps BEFORE you feel like a rep will start to slow down. 

BOX JUMPS

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

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DUMBBELL DEADLIFT

• Reduce Loading/Reps 
• Sub Kettlebells
• Sub Barbell (115/85)
• Sumo Deadlift
• Good Mornings

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SINGLE DUMBBELL BOX STEP-UPS

• Reduce Reps/Loading/Box Height
• Sub Kettlebell
• Dumbbell Forward/Reverse Lunges
• Empty Barbell Back Rack Step-Ups
• Goblet Squats
• Unweighted Box Step-ups

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DUMBBELL BENCH PRESS

• Reduce Loading/Reps
• Sub Barbell (115/85)
• Hand-Release Push-ups
• Floor Press
• Weighted or Deficit Push-Ups
• 80 Push-Ups

For large classes, have a second group go from the bottom up.  Or, you can sub out floor press for the bench press if your class does not have enough benches.