2025-01-31

• 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.
• We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
• 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 80-85% 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: 4 Sets of Load

DEADLIFT

• Reduce Loading
• Romanian Deadlifts
• Sub Dumbbells or Kettlebells
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

BROAD JUMPS

• Max Height Vertical Jumps
• High Box Jumps
• Squat Jumps
• Jumping Lunges

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: There is a lot of interference in today's pull-push ladder workout and we don't get a break from the barbell. Pace the movement that is most challenging for you and lean into the movement you are best at. Every round adds up to 11 reps.
• Choose a barbell weight you can complete in steady singles for the power cleans and within 2 sets for the front squats. Loading should not exceed 70% of your 1RM power clean.
• Target Score: 8-15 Minutes
• Stimulus: Moderate Weight
• Score: Time

• We recommend doing singles on the power cleans throughout the workout. Each round, go directly from your last power clean into your front squats, then drop the bar before beginning the next round of power cleans. The goal is to complete each set of front squats unbroken, but if you have to break them up into two sets, that's okay.
• If you break up the front squats, you can squat clean the barbell to start accumulating reps again and count that as one rep.

• Reduce Loading
• Sub Dumbbells, 35 / 25 lb
• Power Cleans + Lunges
• Push Press + Front Squats
• Deadlifts + Front Squats

10 Knees Over Toes Split Squats Per Side
10 Single-Leg RDLs (unweighted)
10 Squat Jumps For Height

On The Minute x 3:
3 Power Cleans
3 Front Squats