🏋️‍♂️ 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.

- A rough estimate of where you might complete these reps is at 70-80% of your 1RM sumo deadlift.

- NOTE: If you do not know your sumo deadlift max, calculate your percentages based on your conventional deadlift max. Several factors such as training history, anatomy, and muscle recruitment have an effect, but the general trend is that most people can sumo deadlift more than conventional. You may need to adjust accordingly (think roughly 5%).

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- 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. We only work to technical failure, so if your form breaks down, put the bar down.

- Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

3 Sumo Deadlifts @ A Moderate Weight

Build To Starting Weight

- Overview: This workout brings a fast-moving blend of explosive power and stamina. Start with smooth, steady box jumps to keep your heart rate in check, and dial in your mechanics to help mitigate fatigue during the barbell.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Power Cleans: Choose a barbell weight that you can complete in steady singles throughout.

- Intended Intensity: RPE 6

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power

- Target Score: 8-15 Minutes

- Box Jumps: Focus on smooth, consistent pacing. Avoid rebounding to protect the Achilles and manage fatigue more effectively. Maintain a steady rhythm and stay relaxed to control your breathing.

- Power Cleans: Break these into quick singles or small, controlled sets to maintain efficiency and avoid fatiguing early. Focus on strong positioning and a smooth bar path.

- Overall: Transitions should be purposeful but efficient. Gradually build intensity as reps decrease, keeping movement quality sharp throughout.

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 2x Squat Jumps

- 2x Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

POWER CLEANS

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(50/35)s

- Deadlifts, @weight(185/135)

- Hang Power Cleans, @weight(95/65)

On The Minute x 4:

Mins 1 & 2: 4 Box Step-ups + 1 Clean

Mins 3 & 4: 4 Box Jumps + 2 Cleans

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.