🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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 back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- 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 83-90% 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.

- Stimulus: Explosive Power

- Score: 4 Sets of Load

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Overhead Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

SQUAT JUMPS

- Broad Jumps

- Vertical Jumps

- Jumping 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're alternating between the barbell and dumbbell farmer's carries for today's metcon. Choose weights for all movements that are challenging, but able to be completed unbroken throughout. We're looking for rounds to take between 2:00-3:00.

- Front Squats: Aim to complete these in 1-2 sets. Keep your reps crisp, eyes up, torso upright, and core braced.

- Push Press: Aim to complete these in 1-2 sets. Grinding through these reps will fatigue the shoulders and make the farmer's carries more challenging.

- Farmer's Carries: Hold two dumbbells at your sides. You should be able to complete these unbroken, but a quick break could be beneficial if it allows you to start your barbell movement sooner. You can use a hook grip if you would like.

- Target Score: 10-15 Minutes

- Target Loading: Light-Moderate

- Stimulus: Muscular Endurance/Aerobic Power

- Score: Time

- A well-paced effort will pay off best in today's workout.

- If the barbell is heavy for you, break it into two sets from the beginning so you can charge hard on the farmer's carries.

- Be intentional with your walking pace during the carries. It is easy to meander and spend more time under tension than necessary.

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats

- 18 Air Squats

- Back Squat

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 0:30 Farmer’s Carry March in Place

- 0:30 Farmer’s Carry Hold

- 10 Shuttle Runs (1 rep = 10m)

Take 3 Sets to Build To Workout Weight:

3 Front Squats

2 Push Press

On The Minute x 3:

1 Front Squat

1 Push Press

50' Farmer's Carry