🏋️‍♂️ 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.

- 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 80-85% 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: 4 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

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: In each 3:00 window, we're starting with a row + sit-up buy-in, then accumulating as many "points" as we can in the remaining time. We're looking to have at least one minute each round to accumulate points.

- Each round, you can choose whichever movement you would like to accumulate points. You cannot switch movements during a round, but you can switch movements from round to round. For example, you can choose to perform wall walks for the first round, burpees for the second and third rounds, and push-ups for the fourth and fifth rounds. Tally up your points during the 1:00 rest periods.

- Burpees: 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.

- Wall Walks: Walk your hands back to a tape line that is 10 inches away from the wall. Walk your hands back out to a line that is in line with the top of your shoulders when you are lying face down with your feet against the wall.

- Target Score: 90-180 Points

- Stimulus: Lactate Threshold [RPE 6-7]

- Score: Total Points

- You will want to assess your abilities prior to the start of this workout. If you know that wall walks are a challenge for you, it may be best to skip them entirely and focus on burpees and push-ups.

- Keep in mind that you can always keep moving with burpees, while push-ups and wall walks require muscular stamina.

- For athletes competent across all movements, try accumulating reps of a more challenging movement for a round before moving to more accessible movements.

300/270 METER ROW

- 1:30 Time Cap

- 250/225m Ski

- 600/550m Bike Erg

- 15/12 Calorie Echo Bike

- 200m Run

- 1:15 Effort on Treadmill/Runner

- 18 Shuttle Runs (1 rep = 10m)

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

BURPEES

- No Push-Up Burpee

- 2x Mountain Climbers

- 2x Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

WALL WALKS

- Scaled Wall Walks (Hands Stay, Feet Walk Up Wall)

- 3x Double Dumbbell Strict Presses

- 3x Plank Shoulder Taps

A) 30 Second Pec Stretch Per Side

30 Second Cobra Ab Stretch

15 Second Half Push-up

15 Second Top of Push-ups Hold

B) On The Minute x 4:

100/80m Row

5 Sit-ups

3 Push-ups

C) Movement Practice As Desired