🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.

- These are front rack step-back (reverse) lunges. Take the barbell from a rack and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then return to standing by pushing through your front foot as you straighten your legs. That's one rep.

- A rough estimate of where you might complete these reps is at 55-65% of your 1RM front squat.

- Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Score: 3 Sets of Load

FRONT RACK REVERSE LUNGES

- Sub Dumbbells or Kettlebells

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

2:00 Bike at Moderate Pace

10 Tempo Split Lunges Per Side (Knee Over Toe)

6-4-2 Front Rack Lunges, Building in Weight

- Overview: We're using one dumbbell for today's work. Choose a dumbbell weight that allows for unbroken snatches and lunges throughout.

- Dumbbell Snatches: Complete all 6 reps on one arm.

- Goblet Reverse Lunges: Hold the dumbbell at your chest with both hands on the top part of the dumbbell. Complete 6 reps total (3 reps each leg).

- Double Unders: Should be completed in less than 30 seconds.

- Target Score: 6-8 Rounds

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Rounds + Reps

- The goal is to move through each set of the dumbbell work without setting the dumbbell down. Try transitioning from your last snatch overhead and bring the dumbbell directly to your chest to immediately go into the reverse lunges.

- Push the speed on your double unders. This is a workout where you can save time if you're quick with both your transitions and cycle rate.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Alternate Arms

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- 12 Kettlebell Swings, @kettlebell(53/35)

- Barbell Hang Power Snatches, @weight(95/65)

DUMBBELL GOBLET REVERSE LUNGES

- Reduce Reps/Loading

- Sub Kettlebell or Plate, @weight(50/35)

- Barbell Front Rack Reverse Lunges, @weight(95/65)

​​- Hold Dumbbells at Both Sides

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- 6 Burpees

- 5 Calorie Bike Erg

- 0:20 Moderate-Hard Effort On Any Machine

2:00 Bike

5 Strict Pull-ups

10 Push-ups

15 Air Squats

3 Snatches, Right Arm

3 Snatches, Left Arm

6 Reverse Lunges

3 Snatches, Right Arm

3 Snatches, Left Arm