🏋️‍♂️ 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.

- 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 83-90% 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.

- Stimulus: Absolute Strength

- Score: 4 Sets of Load

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

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: Start each minute with 3 power snatches and use the rest of the minute to accumulate as many bar-facing burpees as you can. Pick a barbell weight that takes no more than 30 seconds to complete, giving you at least 30 seconds each minute for bar-facing burpees.

- Bar-Facing Burpees: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Target Score: 50-100 Reps

- Target Loading: Moderate

- Stimulus: Aerobic Power

- Score: Total Bar-Facing Burpee Reps

- Work at a sustainable pace, right at your lactate threshold. This is a great way to improve your threshold.

- Your pace should look similar throughout the whole workout. Start your burpee pace at what feels like an RPE 6. By the end, it may feel like an RPE 8 just to maintain the same pace.

POWER SNATCH

- Reduce Loading

- Hang Power Snatches

- Double Dumbbell Power Snatches, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(70/53)

- Power Cleans

BAR-FACING BURPEES

- Bar-Facing Burpees (With Step Over)

- Lateral Barbell Burpees

- Regular Burpees

- Calorie Row, Ski, or Bike Erg

Build to Workout Snatch Weight

*3 Dive Bombers Between Weights

2 Rounds:

1 Power Snatch

5 Bar-Facing Burpees