🏋️‍♂️ 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.

- Sets of 8 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 65-75% of your 1RM power clean.

- 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

- On big unbroken sets, it helps to complete the first 2-3 reps as quickly as possible to try to outpace fatigue. Then if you need to pause in the front rack or hang position, you can.

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ Light Weight

5 Power Cleans @ Moderate Weight

Build to starting weight

- Overview: You need to remain engaged and confident in your approach from the beginning to keep from accruing penalties. Stronger athletes will excel early on, but don't sleep on the aerobic athletes in the back half of this workout!

- Double Unders: Choose a double under variation that takes less than 30 seconds to complete.

- Power Cleans: Try to pick a weight that is challenging, but able to be performed unbroken. Every time you break, a 10 second penalty is added to the end of the workout, so the goal is to hang on for big sets. You can pause in the front rack, but not on the floor. Dropping the bar after the tenth rep does not count as a break.

- 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.

- Target Score: 10-15 Minutes

- Target Loading: Light-Moderate

- Stimulus: Aerobic Power

- Score: Time

- If achieving the power cleans unbroken for you is a challenge, take 10 seconds to transition to and from the double unders. Then, once you start your set of cleans, move as quickly and powerfully as you can.

- On the second half of this workout, try to minimize your transition time as this portion of the workout becomes very aerobic.

- If you are a bigger athlete and have no trouble with the power clean weight, minimize your transitions early on. But when you get to the burpees, operate at a sustainable pace for the first three rounds before trying to pick up your pace in rounds 4 and 5.

DOUBLE UNDERS

- Reduce Reps

- 45 Single Unders

- Plate Hops

- 6 Shuttle Runs (1 rep = 10m)

- 0:30 Effort On Any Machine

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Deadlifts, @weight(155/105)

BURPEES

- Same Calorie Row, Ski, or Bike Erg

- Push-Ups

- No Push-Up Burpee

- 20 Mountain Climbers

- 20 Air Squats

- 10 Shuttle Runs (1 rep = 10m)

On The Minute x 4:

Odd: 10 Double Unders + 3 Unbroken Cleans

Even: 10 Double Unders + 3 Burpees