🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training.

- Your working sets should land within the suggested percentage range. A rough estimate of where you might complete these reps is at 83-93%+ of your 1RM strict weighted pull-up. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today!

- 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!

- 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

- Overview: Today's VO2 max workout starts by challenging your front squat stamina and quickly shifts to challenging your aerobic capacity as you begin to accumulate more and more burpee pull-ups each round.

- Front Squats: Take the barbell from the ground to start each set. Choose a barbell weight that is challenging but can be completed unbroken every round.

- 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.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 30-60 Reps

- 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.

- With the descending rep scheme of the front squats, work to move at a steady, controlled pace. This will naturally allow for more reps as the front squats decrease.

- Because a burpee pull-up takes about twice as long as a front squat, if you hold a steady pace, expect to only see an increase in burpee pull-up reps every 2 rounds. Obviously, speeding up the cycle rate of the front squats, transitioning faster, or increasing the cycle rate of the burpee pull-ups will all allow for more reps per round.

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats

- 2x Air Squats

- Back Squat, @weight(135/95)

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to A Target

- Regular Burpees

- Strict Pull-ups

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

- Calorie Row, Ski, or Bike Erg

Build to Front Squat Weight

On The Minute x 3:

3 Front Squats + 3 Burpee Pull-ups