🏋️‍♂️ 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 back squat. 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 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.

- 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: The dumbbells today are designed to be on the lighter side - something that allows you to complete all of the thrusters and lunges unbroken.

- Toes to Bar: Choose a toes-to-bar variation you can complete within 2 sets.

- Walking Lunge: Hold two dumbbells at your sides in the farmer's carry position. Complete 6 lunge steps away from the rig and 6 lunge steps back.

- Intended Intensity: RPE 7-8

- Target Loading: Light

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-8 Rounds

- Work diligently on the toes to bar, breaking as needed in order to complete the dumbbell portion unbroken for as many rounds as possible throughout the full 10-minute AMRAP.

- If you are starting to need to break the dumbbell portion, take an extra 5-10 seconds of rest after the toes to bar before you pick the dumbbell. We would like to see larger sets on the dumbbell than see you have to start breaking it up a lot.

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

DUMBBELL THRUSTERS

- Reduce Reps/Loading

- Sub Kettlebells

- Sub Barbell, @weight(75/55)

- Wallballs

- 16 Air Squats

DOUBLE DUMBBELL WALKING LUNGE

- Reduce/Remove Loading

- Reduce Steps

- Sub Kettlebells or Barbell

- Forward Lunges in Place

- Reverse Lunges

- Jumping Lunges

On The Minute x 3:

2 Toes To Bar

3 Dumbbell Thrusters

4 Walking Lunge Steps