🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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: Today's workout combines box jumps with dumbbell "DT". This will slow the overall pace down a touch, which means we should be able to challenge ourselves with big sets on the dumbbell complex.

- 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.

- Choose a weight on the dumbbells that allows you to complete the deadlifts and hang power cleans within 2 sets and push jerks unbroken throughout.

- Intended Intensity: RPE 7-9

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-12 Minutes

- The box jumps and dumbbells naturally bring the pace of this workout down from the blistering ask of normal "DT".

- This means we will want to challenge ourselves on bigger complexes than we might normally, since our grip will get a break during the box jumps.

- Consider taking only 1 break throughout each dumbbell set, breaking between dumbbell movements, or even going unbroken on each movement if possible.

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 30 Squat Jumps

- 30 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- Reverse Lunges

DUMBBELL MOVEMENTS

- Reduce Loading/Reps

- Sub Barbell, @weight(115/85)

10 Step-ups (unweighted)

1:00 Plank

With A Lighter Weight:

10 Dumbbell Step-ups

5 Deadlifts

3 Hang Power Cleans

3 Push Jerks

At Workout Weight:

On The Minute x 2:

4 Box Jumps

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk