🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- Stay within the prescribed percentages. We are systematically overloading the body to lead to great strength adaptations without leading to excessive fatigue.

- 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: To finish under the 15-minute time cap, each movement must average 5:00 or less. This breaks down to 4 power cleans on the minute, 60 double unders on the minute, and 200/180 meter row on the minute. Adjust reps/loading as needed to finish in the 9-12 minute range. You can partition the work however you'd like today.

- Power Clean: Barbell should not exceed 75% of your 1RM power clean. This is on the heavier side for a barbell movement, so working through the reps as singles is likely the best choice for most athletes.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 9-12 Minutes

Partition Options Include:

2 Rounds:

500/450 Meter Row

10 Power Cleans

150 Double Unders

4 Rounds:

250/225 Meter Row

5 Power Cleans

75 Double Unders

5 Rounds:

200/180 Meter Row

4 Power Cleans

60 Double Unders

1,000/900 METER ROW

- 5:00 Time Cap

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 800m Run

- 4:00 Moderate Effort on Treadmill/Runner

- 64 Shuttle Runs (1 rep = 10m)

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(225/155)

DOUBLE UNDERS

- Reduce Reps

- 450 Single Unders

- Plate Hops

- 60 Burpees

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Build to Power Clean Workout Weight

10 Calf Raises [Each Leg]

10 Pogo Hops [Each Leg]

10 Single Unders

10 Double Unders

2 Rounds at Workout Pace:

100m Row

2 Power Cleans

10 Double Unders