2025-03-19

• 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, 115 / 85 lb

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