🏋️‍♂️ 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 thruster.

- 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

THRUSTERS

- Front Squats

- Push Press

- Sub Dumbbells or Kettlebells

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

10 Empty Barbell Front Squat

1 Squat Clean Thruster + 5 Push Press at 20%

1 Squat Clean Thruster + 1 Push Press at 40%

4 Thrusters at 50%

Build to Starting Weight

- Overview: Today’s “Cakewalk” is anything but a cakewalk. This workout quickly challenges your shoulders. Be prepared to switch arms regularly during the run - every 100 meters may be a good strategy.

- Wallballs: Choose a medball weight that you can complete in at least sets of 10 reps at a time.

- Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. If you can't complete the run in less than 2:30, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.

- Target Score: 12-16 Minutes

- Stimulus: Lactate Threshold [RPE 6-7]

- Time. If time-capped, add 1s for every incomplete rep (100m = 1 rep).

- For nearly everyone, it will pay off to take small breaks even if wallballs are easy for you, so you have less shoulder fatigue going into the run. This will allow your runs to be faster and allow you to switch the ball from shoulder to shoulder less frequently.

WALLBALLS

- Reduce Reps/Loading/Target Height

- Single Dumbbell Thrusters

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 1.5x Air Squats

400M MEDBALL RUN

- 2:30 Time Cap

- Remove Medball

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

- 30 Burpees

100m Run

15 Air Squats

100m Run

10 Squat Jumps (high jumps)

100m Run

10 Wallballs

100m Medball Run