🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth 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 80-85% of your 1RM back 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: 4 Sets of Load

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Overhead Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

Build to Starting Weight

- Overview: We've got a leg-burner today! Start each AMRAP with a row buy-in, then accumulate as many wallball reps as you can in the remaining window of time. There is a lot of interference between the wallballs and rowing, so choose your pace and sets wisely so you can keep moving deliberately.

- There is no rest between AMRAPs, so we're working for 15 minutes straight.

- Choose a wallball weight that you can complete in sets of 10 within the workout if you want.

- Target Score: 90-180 Wallball Reps

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Total Wallball Reps

- Both of these movements interfere with each other. This means we have to be wise in our approach.

- We think it is best to put the focus on the rows to buy yourself more time to complete wallball reps.

- When you are working on the wallballs, accumulate reps by completing small, manageable sets that keep your heart rate and the fatigue in your legs from increasing too much. This will allow you to get back to the row and start moving at a good pace again.

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- Air Squats

[MEN] 50-40-30-20-10 CALORIE ROW

- 5:00-4:00-3:00-2:00-1:00 Time Cap

- 40-32-24-16-8 Calorie Ski

- 50-40-30-20-10 Calorie Bike Erg

- 40-32-24-16-8 Calorie Echo Bike

- 1,000-800-600-400-200m Run

[WOMEN] 40-32-24-16-8 CALORIE ROW

- 5:00-4:00-3:00-2:00-1:00 Time Cap

- 30-24-18-12-6 Calorie Ski

- 40-32-24-16-8 Calorie Bike Erg

- 30-24-18-12-6 Calorie Echo Bike

- 1,000-800-600-400-200m Run

On The Minute x 3:

5 Calorie Row Sprint + 3-5 Wallballs