Daily training
2025-02-13
Mindset
It's All A Game
Deadlift15 min
4 Sets:
2 Deadlifts
- Build In Weight To Technical Failure
- Aim for ~83-90% of 1RM -
- Rest 2-3 Minutes Between Sets
Stimulus
- 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
Substitutions
DEADLIFT
- Reduce Loading
- Romanian Deadlifts
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
Movement prep
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
"Mufasa" 10 min
On the Minute x 10:
3 Power Snatches, 115 / 85 lb
Max Bar-Facing Burpees
Stimulus
- 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
Strategy
- 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.
Substitutions
POWER SNATCH
- Reduce Loading
- Hang Power Snatches
- Double Dumbbell Power Snatches, 35 / 25 lb
- Kettlebell Swings, 70 / 53 lb
- Power Cleans
BAR-FACING BURPEES
- Bar-Facing Burpees (With Step Over)
- Lateral Barbell Burpees
- Regular Burpees
- Calorie Row, Ski, or Bike Erg
Movement prep
Build to Workout Snatch Weight
*3 Dive Bombers Between Weights
2 Rounds:
1 Power Snatch
5 Bar-Facing Burpees