🏋️‍♂️ 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 deadlift. 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 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.

- 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

6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

- Overview: We’re working on our muscular endurance in today’s chipper workout. This workout focuses on fatiguing muscles more than the lungs by moving between cardio-focused and strict movements to give the muscles involved in the strict movements a break.

- Pick a toes to bar variation you can complete within 2 sets and a dumbbell weight you can complete at least sets of 10 reps.

- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

- Run: The 800-meter run should take less than 5:00. Adjust the distance as needed. Because the rest of the movements are not too cardiovascularly demanding, you should be able to push this run a little faster than you normally would in the middle of a workout.

- Intended Intensity: RPE 5

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 10-15 Minutes

- We would love to see you challenge your muscular system by taking each working set to fatigue. This is not the fastest way to approach this workout, but it will give you the best muscle improvements.

- If you take the above approach, you will need slightly longer rest periods to be able to complete another set that is more than five reps, which is ideal.

- If you are looking to maximize your time for this workout, plan to break up the first sets of toes to bar and dumbbell strict press a fair amount (think 3-4 sets) to stay fresh for the back half.

STRICT TOES TO BAR

- Reduce Reps

- Kipping Toes to Bar

- V-Ups

- Strict Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Light Dumbbell Weighted Sit-ups

- Leg Raises

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 40 Squat Jumps

- 40 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 40 Reverse Lunges

- Broad Jumps

DUMBBELL STRICT PRESS

- Reduce Loading/Reps

- Sub Kettlebells

- Sub Barbell, @weight(45/35)

- Dumbbell Push Press

- 30 Kipping Handstand Push-ups

800M RUN

- 5:00 Time Cap

- 1,000/900m Row

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 4:00 Moderate Effort on Treadmill/Runner

On The Minute x 4:

Min 1: 2 Strict Toes To Bar + 6 Dumbbell Strict Press

Min 2: 100m Run + 4 Box Jumps