🏋️‍♂️ 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.

- Barbell should come from a rack.

- Your torso and legs must remain static throughout the rep and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Sets must be unbroken to be considered Rx. Can rest at the shoulder or overhead but cannot rest back in the rack.

- If you work up to a weight that forces your form to get questionable, back off a little bit and finish a full set at a weight that allows for better technique.

- Score: 3 Sets of Load

STRICT PRESS

- Sub Kettlebells or Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

5 Strict Press @ Light Weight

5 Strict Press @ Moderate Weight

Build to Starting Weight

- Overview: This benchmark workout is a repeat from 1/22/2024. The stimulus today is right at your threshold! Push your pace, but recognize that each movement interferes with the next. Keep transitions between movements quick.

- Row: Should be completed in 2:15 or less. All athletes row the same distance today. Row at the fastest pace that allows for a strong pace on the burpees and box jumps.

- Burpees: Should be completed in 1:00 or less. At the bottom of the burpee, chest and hips must touch the ground. At the top jump of the burpee, your hands must touch overhead and your body must be in a straight line through the wrists, shoulders, hips, and knees.

- Box Jumps: Should be completed in 1:00 or less. 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.

- Target Score: 8-15 Minutes

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Time

- You may choose to build in speed as you move through each round of this piece.

- Try to maintain hard efforts across all 3 rounds.

- Choose a pace on the burpees and box jumps that allows you to hold a 2:00 or less pace for men, and 2:15 or less for women on the rower to start each round.

500 METER ROW

- 2:30 Time Cap

- 400m Ski

- 25 Calorie Echo Bike

- 1,000m Bike Erg

- 400m Run

- 2:00 Moderate-Hard Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

BURPEES

- Same Calorie Ski or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 24 Mountain Climbers

- 24 Air Squats

- Shuttle Runs

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 42 Squat Jumps

- 42 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

- Broad Jumps

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

10 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

200m Row

3 Burpees

5 Box Jumps