🏋️‍♂️ 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 back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.

- 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 back squat. 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

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

SQUAT JUMPS

- Broad Jumps

- Vertical Jumps

- Jumping Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

3 Back Squats @ A Moderate Weight

Build to Starting Weight

- Overview: This combination of running and thrusters is tough! Choose a barbell weight that allows you to complete each round in no more than 2 sets. Runs should take about 3-2-1 minutes, respectively.

- Your quads will be fatigued during the final two runs, so make sure you focus on a good lean forward from your ankles and propelling yourself forward. This takes the load off your quads and shifts it to your hips, glutes, and calves.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

- We are trying to force the body to improve its VO2 max. This requires hard, sustained efforts, so try to challenge yourself. We care more about your body adapting than gaming this workout to get the best score.

- For your first run, start at a challenging pace. For your second run, slow the pace down a little to set yourself up for a good round of 20 thrusters. Then push your final 200 meter run and try to go right into your 10 thrusters.

- During the rounds of 30 and 20 thrusters, move at a deliberate yet controlled pace. Work at each set for as long as you can keep continuous movement and do not pause at the top of the thruster.

600-400-200M RUN

- 3:00-2:00-1:00 Moderate Effort on Treadmill/Runner

- 750/675-500/450-250/225m Row

- 600/540-400/360-200/180m Ski

- 1,500/1,350-1,000/900-500/450m Bike Erg

- 36/30-25/20-12/10 Calorie Echo Bike

- 48-32-16 Shuttle Runs (1 rep = 10m)

- 45-30-15 Burpees

THRUSTERS

- Reduce Reps/Loading

- Sub Dumbbells, @dumbbell(25/15)s

- Wallballs, @wallball(14/10) to 9 ft

- 60-40-20 Air Squats

On The Minute x 3:

100m Run + 5 Thrusters