🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.

- A rough estimate of where you might complete these reps is at 60-70% 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

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Overhead Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

5 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: We're accumulating as many bike calories as we can in today's conditioning piece. Aim to have about half the time of the AMRAP on the bike for each round (3:30/2:30/1:30). There is no rest between AMRAPs.

- Choose a toes to bar rep number/variation and front rack lunge weight that allows you to complete at least 10 reps on the minute for both stations. Alternate legs every rep on the reverse lunges.

- Target Score: 45-180 Calories

- Stimulus: VO2 Max [RPE 7-8]

- Score: 3 Sets of Bike Calories (Sum Total)

- For most athletes to maximize this workout, plan to break the toes to bar into 3-5 sets with quick breaks. This will help mitigate midline and shoulder fatigue going into the front rack lunges.

- For the front rack lunges, work for as long as you can keep continuous movement. If you are taking long pauses standing tall between reps, it is better to drop the bar.

- You do not want to bike too hard in this workout. Find a sweet spot that is challenging but allows you to get on to the toes to bar the next round within 10 seconds of getting off the bike. This pace is likely the max pace you could hold for 20-30 minutes continuously.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

FRONT RACK REVERSE LUNGES

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

- Sub Kettlebells, @kettlebell(35/26)s

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

ECHO BIKE

- Bike Erg

- Row

- Ski

- Treadmill/Runner

On The Minute x 4:

Odd: 5 Toes To Bar + 4 Reverse Lunges

Even: 5/4 Calorie Echo Bike Sprint