🏋️‍♂️ 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 bench press. 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 bench press with light medball chest throws to stimulate power development. BE EXPLOSIVE in your medball throws. Moving with as much speed as you can is what stimulates the body to become more explosive.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

LYING MEDBALL CHEST THROWS

- Kneeling Medball Chest Pass

- Plyo Push-ups

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: This workout quickly becomes demanding with short, intense work intervals and brief rest periods. Complete all eight rounds at one station before advancing to the next. There is no rest beyond the 10 seconds when transitioning to the following station.

- Bench Press: Choose a dumbbell weight that you could complete for 25+ reps unbroken when fresh.

- Row: Your pace will likely be around your 2k PR pace or up to 10 seconds slower than it.

- Wallballs: Try to maintain a full, unbroken set during the 20 seconds as much as you can. We would rather you work with lighter weight and unbroken sets than breaking the 20 seconds because you used a heavier wallball.

- WORKOUT FLOW:

• 8 sets of [0:20 Work / 0:10 Rest] of Dumbbell Bench Press

• 8 sets of [0:20 Work / 0:10 Rest] of Row

• 8 sets of [0:20 Work / 0:10 Rest] of Wallballs

• 8 sets of [0:20 Work / 0:10 Rest] of Row

• This is a 16:00 workout in total. Move directly from one tabata into the next, without additional rest.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 160-280 Reps

- Work at the intended intensity during your work intervals.

- Aim to complete wallball sets unbroken as much as you can.

- Focus on deep breaths, aiming to get two big deep breaths during the rest intervals.

- To rest during the bench press, lock your arms out, bring your knees to the bottom dumbbell head, and roll up to the seated position. Lean the dumbbells against your chest to take tension off your arms.

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted or Deficit Push-Ups

- Push-Ups

ROW

- Ski

- Bike Erg

- Echo Bike

- Shuttle Runs

- Treadmill/Runner

WALLBALLS

- Reduce Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- Air Squats

Set Your Stations Up For Seamless Transitions

2 Rounds:

8 Dumbbell Bench Press

- Rest 0:10 -

8 Calorie Row

- Rest 0:10 -

8 Wallballs

- Rest 0:10 -