🏋️‍♂️ 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.

- We're contrasting heavy bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

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

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

LYING MEDBALL CHEST THROWS

- Kneeling Medball Chest Pass

- Plyo Push-ups

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: Today's work is a great muscular endurance training piece. Expect your muscles to burn more than your lungs - that is the intent.

- Gymnastics sets must be unbroken. Once you drop from the pull-up bar or come out of a plank position on the push-ups, your set is over and you advance to the run.

- Runs do not count towards the score, just the bodyweight movements. Choose a variation for both movements that allows for 5+ strict pull-ups and 10+ push-ups. Expect about 6-8 attempts at each station.

- Target Score: 100-200 Reps

- Stimulus: Muscular Endurance

- Score: Total Pull-up + Push-up Reps

- We are training muscular endurance, so you should complete your max sets to muscular fatigue. During any of your sets, once you have one sticky rep, move on. We want to have 2 reps left in the tank. This may also allow you to get an extra round of work in, ultimately boosting your overall score.

STRICT PULL-UPS

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

100M RUN

- 0:45 Time Cap

- 125m Row

- 100m Ski

- 6/5 Calorie Echo Bike

- 250m Bike Erg

- 0:30 Moderate Effort on Treadmill/Runner

- 8 Shuttle Runs (1 rep = 10m)

- 7 Burpees

On The Minute x 4:

Odd: 100m Run

Even: 5 Strict Pull-ups + 10 Push-ups