🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week PowerBuilding Cycle. This cycle incorporated ten lifts and alternated between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced strength development.

- We're contrasting a heavy deadlift with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- A rough estimate of where you might complete these reps is at 85-92%+ of your 1RM deadlift. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 92%, even up to a new 1RM if you have it in you today!

- Shoulders must end behind the barbell at the top of every rep.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BROAD JUMPS

- Max Height Vertical Jumps

- High Box Jumps

- Squat Jumps

- Jumping Lunges

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

1 Deadlift @ A Moderate-Heavy Weight

Build to Working Weight

- Overview: We're working through higher-rep sets in this grippy chipper-style workout. Athletes should aim for steady pacing and manageable sets to avoid burnout.

- Choose weights/reps/variations that allow all stations to be completed in about 3:00 or less. The dumbbell weights are designed to be something you can cycle for at least sets of 10 during the workout.

- Use double dumbbells for the push press, hang power cleans, and farmer's carry.

- Intended Intensity: RPE 7-8 (hard, but maintainable)

- Target Loading: Light-Moderate

- Fitness Attributes Improved: Aerobic Power & Muscular Endurance

- Target Score: 10-15 Minutes

- Work at each movement for as long as you have quality reps that are moving with good speed. Once reps start to slow and you sense fatigue, take a quick break to keep from burning out.

- Pacing: Start the run at a sustainable pace to avoid spiking your heart rate. Break the toes to bar into small, quick sets to protect your grip for the later movements.

- Dumbbell Movements: Choose a weight that allows for 2-3 sets on the push press and hang power cleans. Prioritize smooth transitions between reps.

- Farmer’s Carry: Maintain a steady walk with your shoulders pulled back and core engaged. Take a brief break if your grip begins to fail.

600M RUN

- 3:45 Time Cap

- 750/675m Row

- 600/540m Ski

- 36/30 Calorie Echo Bike

- 1,500/1,350m Bike Erg

- 3:00 Moderate Effort on Treadmill/Runner

- 50 Shuttle Runs (1 rep = 10m)

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DUMBBELL PUSH PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(95/65)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

DUMBBELL HANG POWER CLEAN

- Dumbbell Power Clean

- Dumbbell Hang Power Snatch

- Alternating Dumbbell Snatch

- Sub Barbell, @weight(95/65)

- Kettlebell Swings

FARMER’S CARRY

- Reduce Loading

- Reduce Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

On The Minute x 3:

Min 1: 100-Meter Jog + 5 Toes to Bar

Min 2: 6 Dumbbell Push Press + 6 Dumbbell Hang Power Cleans

Min 3: 50-Meter Farmer’s Carry