🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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 77-85% 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: Today is a challenging combination with a lot of lower body interference. Work at an intelligent pace on the burpee deadlifts that allow for quality sets of dumbbell thrusters. NOTE: Each round adds up to 11 reps.

- Dumbbell Thrusters: Choose a dumbbell weight that allows you to complete the thrusters in no more than 2 sets.

- Dumbbell Burpee Deadlifts: Touch your chest to the ground between the dumbbells and stand to full extension, holding one dumbbell in each hand.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-10 Minutes

- There is no place to hide in this workout. From the beginning, the dumbbell burpee deadlifts demand a lot of engagement. Pace these methodically to allow you to get right to your dumbbell thrusters with minimal transition time.

- In the later rounds (7-9) of dumbbell thrusters, consider taking a quick strategic break just over halfway through each set to set yourself up for the final round of 10.

- The optimal transition from burpee deadlifts into dumbbell thrusters would be to stand tall from the deadlift, then complete a hang squat clean thruster for the first rep of the thruster sets.

DUMBBELL THRUSTERS

- Reduce Reps/Loading

- Sub Kettlebells

- Sub Barbell, @weight(75/55)

- Dumbbell Front Squats

- Single Dumbbell Thrusters

- Wallballs

- 2x Air Squats

DUMBBELL BURPEE DEADLIFTS

- Double Dumbbell Box Step-ups

- Single-Arm Devil Press

- Lateral Burpees Over Dumbbell

- Burpees to a Target

On The Minute x 3:

2 Dumbbell Burpee Deadlifts + 2 Dumbbell Thrusters

*Practice your transitions