🏋️‍♂️ 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.

- Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.

- 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

- On big unbroken sets, it helps to complete the first 2-3 reps as quickly as possible to try to outpace fatigue. Then if you need to pause in the front rack or hang position, you can.

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ Light Weight

5 Power Cleans @ Moderate Weight

Build to starting weight

- Overview: We're adding one rep every round in this 8-minute AMRAP. Be mindful to not come out at too quick of a pace. The first 4-5 rounds move really quickly, then you hit rounds 5 & 6 and the previous volume could easily impact your pace.

- Power Cleans: Choose a moderate-heavy weight that allows you to work through steady singles. This is a great opportunity to see how heavy of a barbell you can handle.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down off the top of the box. No rebounding.

- Target Score: 6-9 Rounds

- Stimulus: Moderate-Heavy Loading

- Score: Rounds + Reps

- Be diligent early on to not work too quickly and burn out when you get to the larger sets. Be disciplined and paced during your reps but quick and efficient with your transitions to save the most time without additional effort.

- When you get to the round of 5 or 6 this might switch and your reps become faster and your transitions slow to gather your breath a bit.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Light-Moderate Deadlifts, @weight(185/135)

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

5 Power Cleans at Light Weight

3 Burpee Box Jumps

3 Power Cleans at Moderate Weight

2 Burpee Box Jumps

1 Power Cleans at Workout Weight

1 Burpee Box Jump