🏋️‍♂️ 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.

- 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.

- Barbell should come from a rack.

- Your torso and legs must remain static throughout the rep and heels must stay on the ground.

- Bar must be locked out over your centerline overhead and return back to tap the front of the shoulder or clavicle in the bottom of your reps.

- Fitness Attribute Improved: Absolute Strength

STRICT PRESS

- Sub Kettlebells or Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Strict Press

5 Strict Press @ Light Weight

3 Strict Press @ Moderate Weight

Build to Starting Weight

- Overview: In today's workout, we're challenging how well you can hold on for big sets of strict pull-ups. Each time you break a set of strict pull-ups by dropping from the bar, you must run 100 meters before continuing on with your strict pull-up set.

- 400m Run: Aim to complete in under 2:00.

- 100m Run: Aim to complete in under 0:30.

- Strict Pull-ups: Pick reps/variation that allow you to complete each round in no more than 3 sets (Ex: 5-5-5, 4-4-4, 3-3-3).

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 10-15 Minutes

- Whenever a penalty is put in place during a workout it can be tempting to avoid the penalty at all costs, but in this instance, it may be most efficient for people to plan for the penalty.

- We suggest running the 400m runs at a pace that is equivalent to an RPE 6-7, allowing you to get right onto the bar and start a set of pull-ups.

- Only work at the pull-up station for as long as you can continuously perform reps. If you have to hang there for more than a second or two to squeeze out another rep, you should drop down and go on a penalty run (unless you are only a rep or two away from finishing your set).

400M + 100M RUNS

- 2:30 + 0:45 Time Caps

- 500/450m + 125/110m Row

- 400/360m + 100/90m Ski

- 25/20 + 6/5 Calorie Echo Bike

- 1,000/900m + 250/225m Bike Erg

- 2:00 + 0:30 Moderate Efforts on Treadmill/Runner

- 32 + 8 Shuttle Runs (1 rep = 10m)

- 32 + 8 Burpees

STRICT PULL-UPS

- Reduce Reps

- Banded Strict Pull-Ups

- Kipping Pull-ups

- Jumping Pull-ups with Controlled Descent

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

0:30 Dead Hang From Pull-up Bar

10 Kipping Swings

10 Scap Retractions

100m Run

On The Minute x 3:

100m Run + 3-5 Strict Pull-ups