2025-02-18

• 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, 35 / 25 lb
• Sub Kettlebells, 35 / 26 lb
• 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