🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements.

- We're contrasting heavy pull-ups with quick medball slams to stimulate power development. BE AGGRESSIVE in your medball slams. Moving with speed is what stimulates the body to become more explosive. Please watch your face as the ball bounces back up!

- Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 75-80% of your 1RM strict weighted pull-up. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.

- Your feet must be off the ground and arms extended before you start your rep.

- Hold tension in your lower body to keep good form. Proper tension throughout the body often makes weights feel lighter!

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

STRICT WEIGHTED PULL-UPS

- Reduce/Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

KNEELING MEDBALL SLAMS

- Standing Medball Slams

- 3 Calorie Hard Effort Ski Erg

- Banded Straight Arm Lat Pulldowns

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

3 Strict Pull-ups

3 Light Weight Strict Pull-Ups

2 Moderate Weight Strict Pull-Ups

Build To Starting Weight

REPEAT FROM 4/2/24

- Overview: The Admiral may only be 3 rounds, but packs a serious punch! These are big sets of each of these movements, and it can be easy to get carried away too early and end up gassed by the end. This piece tests both your physical and mental ability to stay focused on the task at hand. Pick reps, weights, and variations that allow you to complete each station in 2:00 or less.

- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.

- Front Squats: Barbell should be taken from the floor. Aim to complete these in 1-4 sets.

- 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 6-7

- Target Loading: Moderate (55-65% 1RM)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 12-18 Minutes

- Determine which movement to build the workout around. Then use the other two movements to set that movement up well. This will likely be the burpee pull-ups, so be consistent and calculated during the front squats and then smooth and well-paced during the box jumps to prepare you for the burpee pull-ups.

- During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to A Target

- Regular Burpees

- Strict Pull-ups

- Double Dumbbell Devil Presses, @dumbbell(35/25)s

- Same Calorie Row, Ski, or Bike Erg

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats, @kettlebell(70/50)

- 40 Air Squats

- Back Squat, @weight(155/105)

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 40 Jumping Lunges

- 40 Reverse Lunges

- Same Calorie Row, Ski, or Bike Erg

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

10 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

6 Box Step-ups

6 Box Jumps

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

Build to Front Squat Weight

2 Rounds:

3 Burpee Pull-ups

3 Front Squats

3 Box Jumps