2025-03-26

• Overview: This is the fourth and final 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 feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today!
• 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 with no 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 benchmark workout tests your aerobic power, particularly your ability to utilize oxygen at high-intensity levels (VO2 max). Work at a challenging yet smart pace throughout that allows you to maintain or increase your efforts toward the end.
• Choose a barbell weight that allows you to complete the front squats and push jerks unbroken throughout. We're looking for the barbell reps to take about 30-40 seconds, leaving you about 20-30 seconds for the burpees.
• Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate
• Fitness Attribute Improved: Aerobic Power [VO2 Max]
• Target Score: 40-80 Burpees

• We want to maintain a challenging yet sustainable pace throughout today's workout, with the ability to increase our pace and effort in the final two minutes.
• It may make sense for a lot of athletes to complete the power cleans in single reps so they can complete the front squats and push jerks unbroken.
• Ideally, we are able to complete the barbell work in 30 seconds or less and then aim to complete one burpee every 3-5 seconds.
• Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.

BARBELL COMPLEX

• Sub Dumbbells, 35 / 25 lb
• 5 Power Cleans + 5 Front Squats
• 5 Power Cleans + 5 Push Jerks

LATERAL BURPEES OVER BARBELL

• Lateral Burpees With Step Over
• Regular Burpees
• Calorie Row or Ski

3 Complexes, Building To Workout Weight:
3 Power Cleans
2 Front Squats
1 Push Jerk

At Workout Weight:
2 Power Cleans
2 Front Squats
2 Push Jerks
5 Lateral Burpees Over Barbell