🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- Shoulders must end behind the barbell at the top of every rep.

- These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- A rough estimate of where you might complete these reps is at 75-80% of your 1RM deadlift. 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

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: Today's workout will test your legs and midline. As your midline fatigues, work hard to brace your core and use your legs.

- Deadlifts: Choose a moderate deadlift weight that allows you to complete the first set in 3 sets or less.

- 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.

- AbMat Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.

- Target Score: 10-15 Minutes

- Stimulus: Light-Moderate Loading

- Score: Time

- Today's workout will tire out your midline and thus demand you use more of your legs. Taking short, frequent breaks will help mitigate fatigue while keeping your movement quality crisp and high-quality without sacrificing time.

- Deadlifts: Break each set into 1-3 sets with a short break.

- Box Jumps: Start at a moderate pace for the first round of 42 reps and aim to maintain or increase your effort each round.

- Sit-ups: Work diligently during all sets, breaking as needed. Keep your breaks short.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 1.5x Squat Jumps

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

- Broad Jumps

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

3 Rounds:

5 Deadlifts

5 Box Jumps

10 Sit-ups

*Climb to workout weight each round on the deadlift.