🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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.

- These are front rack step-back (reverse) lunges. Take the barbell from a rack and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then return to standing by pushing through your front foot as you straighten your legs. That's one rep.

- A rough estimate of where you might complete these reps is at 65-75% 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.

- Stimulus: Muscular Endurance

- Score: 3 Sets of Load

FRONT RACK REVERSE LUNGES

- Sub Dumbbells or Kettlebells

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

2:00 Bike at Moderate Pace

10 Tempo Split Lunges Per Side (Knee Over Toe)

6-4-2 Front Rack Lunges, Building in Weight

- Overview: Today's AMRAP tests your grip and forearm stamina. Choose weights and reps that allow for unbroken sets throughout.

- Use a single dumbbell for the snatches, alternating every rep.

- Dumbbell Box Step-ups: Hold two dumbbells at your sides as you step onto the box. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same height of box.

- Target Score: 7-12 Rounds

- Stimulus: Aerobic Power [RPE 6-7]

- Score: Rounds + Reps

- Today’s workout revolves around mitigating grip fatigue. Don’t be afraid the break the toes to bar into two sets.

- Focus on quick transitions. There are a lot of them!

- As often as possible, try to hook grip the dumbbells during the step-ups to save your grip. If you can hook grip, hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(75/55)

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebells

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

- Unweighted Box Step-ups

On The Minute x 4:

2 Dumbbell Snatches

2 Toes To Bar

2 Dumbbell Box Step-ups