🏋️‍♂️ 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 deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- Shoulders must end behind the barbell at the top of every rep.

- These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- 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 deadlift. 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

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BROAD JUMPS

- Max Height Vertical Jumps

- High Box Jumps

- Squat Jumps

- Jumping Lunges

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Back Rack Trunk Rotations

10 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: We have a fun, challenging barbell conditioning piece today with descending weight, but ascending reps. On paper it looks like one continuous workout, but with having to change our own weights, it actually makes this a series of intervals, meaning our aim should be to work hard during each interval.

- Use one barbell, changing your own weights. Choose loading that you can complete for steady singles on the first two barbells and either small sets or quick singles on the final barbell.

- You should be able to complete at least 5 reps per minute on the first barbell, 7 reps per minute on barbell two, and 10 reps per minute on barbell three.

- Intended Intensity: RPE 8-9

- Target Loading: Moderate (55-65%), Light-Moderate (45-55%), Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-8 Minutes

- Your pace should be fast and aggressive while working at each barbell.

- How you break your sets up is up to you: you can do fast singles, cluster sets of touch-and-go reps, or attempt to complete each set unbroken.

- During the changing of your weights, try your best to catch your breath and slow your heart rate down so you can work hard during the next barbell.

- Weight changes should take 0:30-0:45.

- Each barbell should take between 1:00-2:00 to complete.

CLEAN AND JERK

- Reduce Loading/Reps

- Power Clean Only

- Push Jerk Only

- Sub Dumbbells, @dumbbell(50/35)s - @dumbbell(35/25)s - @dumbbell(25/15)s

- Kettlebell Swing, @kettlebell(70/53) - @kettlebell(53/35) - @kettlebell(35/26)

TEAM VERSION:

[TEAMS OF 2]

For Time:

18 Clean & Jerks, @weight(115/85)

30 Clean & Jerks, @weight(95/65)

42 Clean & Jerks, @weight(75/55)

Time Cap: 15 Minutes

- One partner works at a time.

With An Empty Barbell:

10 Elbow Rotations

10 Deadlifts

5 Good Mornings

5 Hang Power Cleans

5 Power Cleans

3 Clean & Jerks at Third Barbell Weight

2 Clean & Jerks at Second Barbell Weight

1 Clean & Jerk at First Barbell Weight