In 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, We're completing three 5-minute AMRAPs with no rest between, each AMRAP challenging your muscular endurance.

Score: Total Sit-ups + Strict Pull-ups + Push-ups

Intended Intensity: RPE 5

Target Loading: Light-Moderate 

Fitness Attribute Improved: Muscular Endurance

Target Score: 150-300 Reps 

Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Pick a dumbbell weight that allows you to complete the carries in no longer than 2:30, giving you at least equal time on the sit-ups.

Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.

When you break on the strict pull-ups and push-ups, switch to the next movement. Pick variations that allow you to get at least 3 strict pull-ups and 6 push-ups per attempt.

Break the bar 

We’re focusing on the athlete “breaking the bar” in the bench press. This technique ensures optimal muscle activation in the chest and shoulders. Breaking the bar helps to stabilize the shoulders and elbows, reducing the risk of injury and ensuring proper alignment throughout the movement. It creates tension in the upper body, providing a solid base from which to press the weight. Verbal Cues: "Imagine you're trying to bend the bar in half with your hands." "Push outward against the bar as if you're trying to spread it apart." "Squeeze the bar as hard as you can and push outward with your hands."

Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

Controlling your breathing will allow you to get more reps, as it will allow you to get more oxygen to the working muscles. 

Don't take any strict pull-up or push-up sets to complete failure. That would likely cause you to have to take a long break before completing more reps. Instead, work on muscular fatigue. Break when your reps become challenging, slow down, or you have to pause at the top or bottom.

FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold

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SIT-UPS

Hollow Rocks
Tuck Crunches

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STRICT PULL-UPS 

Banded Strict Pull-Ups 
Kipping Pull-ups
Jumping Pull-ups with Controlled Descent 
Ring Rows 
Alternating Dumbbell Plank Rows (Renegade Row)

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PUSH-UPS

Box Push-Ups (Hands Elevated)
Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press

Flow for classes should be easy today, if athletes need to share kettlebells or abmats, you can start a second group 5 minutes behind the first.