🏋️‍♂️ Workouts 🏋️‍♀️

- 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, @dumbbell(35/25)s

- 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