🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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.

- Barbell should come from a rack.

- Your torso and legs must remain static throughout the rep and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Sets must be unbroken to be considered Rx. Can rest at the shoulder or overhead but cannot rest back in the rack.

- If you work up to a weight that forces your form to get questionable, back off a little bit and finish a full set at a weight that allows for better technique.

- Fitness Attribute Improved: Absolute Strength

STRICT PRESS

- Sub Kettlebells or Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

5 Strict Press @ Light Weight

3 Strict Press @ Moderate Weight

Build to Starting Weight

- Overview: Partition reps however you'd like in this 120 rep workout. Choose a barbell weight and a toes to bar variation that allows you to complete at least 6 reps unbroken at a time.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attributes Improved: Aerobic Power & Muscular Endurance

- Target Score: 6-10 Minutes

- We believe the best approach is to work on each movement until you feel like a rep becomes noticeably more challenging or you notice the speed of a rep slow. This is a good indication that your muscles are fatiguing and could use a break.

Partition Options Include:

- 10 Rounds: 6 Toes to Bar + 6 Push Jerks

- 6 Rounds: 10 Toes to Bar + 10 Push Jerks

- 10-9-8-7-6-5-5-5-5: Toes to Bar + Push Jerks

- 18-15-12-9-6: Toes to Bar + Push Jerks

- 10-10-8-8-6-6-4-4-2-2: Toes to Bar + Push Jerks

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

PUSH JERKS

- Reduce Reps/Loading

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

- Sub Kettlebells, @kettlebell(35/26)s

- Split Jerk

- Push Press

- Push-Ups

- Handstand Push-ups

Activation:

10 Strict Press + 0:30 Overhead Hold

10 Kipping Swings + 0:30 Dead Hang

Build to Workout Weight

2 Rounds:

6 Toes To Bar

6 Push Jerks