🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Week 1 is a primer week with moderate loading. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. Week 5 is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.

- These can be completed unbroken or as singles. To emphasize developing explosive power, perform each set as 3 single reps. To practice cycling a heavy barbell, complete these as touch-and-go reps.

- Your working sets should land within the suggested percentage range. You can either build in weight within that range, or stay at the same weight for all sets.

- Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ Light Weight

3 Power Cleans @ Moderate Weight

Build to starting weight

- Overview: Each AMRAP begins with a set number of power cleans and burpees before accumulating as many calories on the rower as possible. With an equal work-to-rest ratio, aim to push the pace hard!

- Choose weights and reps that give you at least 1:00 on the rower each round.

- Lateral Burpees Over Rower: A two-foot take-off is not required, but you are required to jump over the rower (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-9

- Target Loading: Light (35-45% 1RM), Light-Moderate (45-55% 1RM), Moderate (55-65% 1RM)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 50-120 Calories

- The aim of this workout is to improve your body's VO2 max. In order to do this, we have to push hard enough to stress the body's ability to deliver and utilize oxygen.

- Perform the power cleans in cluster sets, unbroken, or as singles. Take whichever approach will allow you to move directly into the burpees.

- Work hard on the rower. This should be similar to or faster than your 2k PR pace.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(25/15)s - @dumbbell(35/25)s - @dumbbell(50/35)s

- Deadlifts, @weight(155/105) - @weight(185/135) - @weight(225/155)

BURPEES OVER ROWER

- Reduce Reps

- Lateral Burpees With Step Over

- Lateral Jump Over Line

- Burpees to a 6" Target

- Regular Burpees

- Same Calorie Ski or Bike Erg

CALORIE ROW

- Ski

- Bike Erg

- Echo Bike

- Treadmill/Runner

On The Minute x 4:

Odd: 3 Power Cleans (First Round Weight) + 5 Burpees

Even: 10/8 Calorie Row Sprint