🏋️‍♂️ 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 bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- A rough estimate of where you might complete these reps is at 83-90% of your 1RM bench press. 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

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

LYING MEDBALL CHEST THROWS

- Kneeling Medball Chest Pass

- Plyo Push-ups

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: Today's workout is an interval-style workout with alternating movements, allowing for a wider range of muscle groups to be targeted. We're aiming to improve our lactate threshold (ability to fend off fatigue). This is best done by working at or just above the fastest pace we could hold for 20-30 minutes.

- Pick weights/variations for each station that allow you to complete 12 or more reps.

- Target Score: 180-300 Reps

- Stimulus: Aerobic Power [RPE 6-7]

- Score: Total Reps

- To maximize your score, pace the Echo Bike well and work at a steady pace, as this is the hardest movement to get a high amount of reps at without large amounts of fatigue.

- Really attack the movement you are best at and simply work diligently at the other movements.

- To maximize the training stimulus of this workout, take each set of bench presses and toes to bar to muscular fatigue (the point in which a rep becomes challenging or slows) and work at a moderately hard pace on the Echo Bike.

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted Deficit Push-Ups

- Push-Ups

ECHO BIKE

- Bike Erg

- Row

- Ski

- Treadmill/Runner

- Shuttle Runs (1 rep = 10m)

TOES TO BAR

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

30 Second Pec Stretch Against Wall Per Side

30 Second Bike Moderate

30 Second Ab Stretch

30 Second Bike Moderate-Hard

On The Minute x 3:

5 Dumbbell Bench Press

5 Toes To Bar