🏋️‍♂️ 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 bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- 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 bench press. 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.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

LYING MEDBALL CHEST THROWS

- Kneeling Medball Chest Pass

- Plyo Push-ups

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-ups

10 Empty Barbell Bench Press

5 Plyo Push-ups

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: We're alternating between double unders and sit-ups each round, completing five sets of each movement. Rounds 1-3-5-7-9 are double unders. Rounds 2-4-6-8-10 are sit-ups. Pick reps or variations that take 1:00 or less to complete, giving you at least 30 seconds to accumulate hand-release push-ups each round.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Intended Intensity: RPE 5

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 50-120 Reps

- You will want to work through both the double unders and sit-ups at a brisk pace, but once you get to the hand-release push-ups, bring your effort down and work at a sustainable pace. This flow will allow ample time to work on accumulating reps but keep you from burning out early on.

- We want to maintain similar reps round to round, with the ability to stay close to our first-round reps in the final two rounds.

- Your effort in your first 3 rounds will likely feel like an RPE 5, but by the 10th round, feel more like a 7 or 8.

DOUBLE UNDERS

- Reduce Reps

- 90 Single Unders

- Plate Hops

- 12 Burpees

- 1:00 Effort On Any Machine

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

HAND-RELEASE PUSH-UPS

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

TEAM VERSION:

[TEAMS OF 2]

AMRAP 15:

30 Synchro Sit-ups

60 Double Unders

15 Hand-Release Push-ups

- Both partners must be done with the double unders and push-ups to advance back to the sit-ups.

- Synchronize at the top of sit-ups.

10 Tempo Push-ups

10 Double Unders

5 Sit-ups

On The Minute x 2:

Min 1: 20 Double Unders + 3 Hand-Release Push-ups

Min 2: 10 Sit-ups + 3 Hand-Release Push-ups