2025-03-05

• 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, 35 / 25 lb
• 15 Kettlebell Swings, 53 / 35 lb

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