🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go without stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

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: Today's combination of movements offers no place to alleviate the intensity. Work steadily and pace the run well so you can maximize your time on the barbell.

- Clean & Jerks: Choose a weight on the barbell that takes no longer than 90 seconds to complete. This should be a moderate load you could cycle for five unbroken reps at any time if asked to. Small sets of touch-and-go reps or cycling single reps will likely be the fastest for most athletes.

- Run: Aim to complete in 2:00 or less. This should be a challenging, but controlled and intentional pace.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

- To start the first round, you may consider knocking out a set of touch-and-go clean & jerks while you are fresh before settling into a more paced strategy.

- The first two runs should be at an intentional pace that is challenging but allows you to get right onto the barbell when you get back to it.

- Your final run should be faster, or at least at a higher effort, than the first two.

CLEAN AND JERK

- Reduce Loading/Reps

- Power Clean Only

- Push Jerk Only

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

- 15 Kettlebell Swings, @kettlebell(53/35)

400M RUN

- 2:30 Time Cap

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate-Hard Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

- 30 Burpees

Build to Workout Weight

On The Minute x 3:

100m Run + 2 Clean & Jerks