🏋️‍♂️ 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 are front rack step-back (reverse) lunges. Take the barbell from a rack and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then, return to standing by pushing through your front foot as you straighten your legs. That's one rep.

- 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: Absolute Strength

FRONT RACK REVERSE LUNGES

- Sub Dumbbells or Kettlebells

- Hold Dumbbells at Both Sides

- Back Rack Reverse Lunges

- Forward Lunges in Place

- Walking Lunges

- Bulgarian Split Squats

2:00 Bike at Moderate Pace

10 Tempo Split Lunges Per Side (Knee Over Toe)

4-6 Front Rack Lunges, Building in Weight

- Overview: We've got a gritty workout today where we'll complete 10 rounds of dumbbell front squats and double unders, then cash out with a 400m farmer's carry.

- Dumbbell Front Squats: Use two dumbbells held in the front rack position. The number of reps decreases by one each round. Choose a dumbbell weight that allows for unbroken squats throughout.

- Double Unders: Choose a jump rope variation that you can complete in ~30 seconds.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbow). We are aiming to complete this carry in no more than 8 sets. If you cannot achieve that, please adjust your weight.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 12-15 Minutes

- Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

- For many athletes, it will make sense to intentionally break the reps during the first 3-4 rounds of this workout. This will fend off fatigue and allow you to start pushing the pace on the back half of the workout, while feeling fresh enough to go right into your carry.

- Transition with intention, but use the transition to take a couple of breaths so you can work with a quick cycle rate during your front squats.

DOUBLE DUMBBELL FRONT SQUATS

- Reduce Loading

- Single Dumbbell Front Squats

- Goblet Squats

- Barbell Front Squats, @weight(95/65)

- 2x Air Squats

DOUBLE UNDERS

- Reduce Reps

- 90 Single Unders

- Plate Hops

- 6 Burpees

- 0:30 Effort On Any Machine

400M FARMER’S CARRY

- Reduce Loading

- Reduce Distance

- Sub Kettlebells or Plates

- 4:00 Farmer’s Carry March in Place

- 4:00 Farmer’s Carry Hold

On The Minute x 4:

Min 1: 4 Front Squats + 10 Double Unders

Min 2: 2 Front Squats + 20m Farmer's Carry