🏋️‍♂️ 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.

- Aim to complete these reps at 75-85% of your 1RM conventional deadlift.

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

3 Sumo Deadlifts @ A Moderate Weight

Build To Starting Weight

- Overview: Today is a high-power, fast-paced workout. Start at a challenging pace. As the reps decrease per round, you should be able to maintain, and maybe even pick your pace up in the final few rounds.

- Power Snatches: Choose a very light barbell weight you can complete within 2-3 quick sets each round.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45% 1RM)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

- Attempt to hold on for touch-and-go power snatch reps, especially if the barbell is less than 40% of your max. Aim to complete each set in 3 sets or less.

- Work at a steady, challenging rhythm on the box jumps. Use the step down to control your heart rate. No rebounding.

- Pace the 21 and 18-rep rounds intelligently, staying smooth and efficient, so you can push the pace in the final 12 and 9-rep rounds without redlining.

- Minimize transition time by catching your breath at the top of a box jump rather than between movements.

POWER SNATCH

- Reduce Loading/Reps

- Double Dumbbell Hang Power Snatches, @dumbbell(20/15)s

- Kettlebell Swings, @kettlebell(50/35)

- Power Cleans, @weight(75/55)

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 2x Squat Jumps

- 2x Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 2x Reverse Lunges

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

10 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step Down

With An Empty Barbell:

10 Behind The Neck Snatch Grip Press

10 Back Rack Shoulder Rotations

5 Snatch High Pulls to Turnover

Build to Starting Power Snatch Weight

2 Rounds:

4 Power Snatches

4 Box Jumps