🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth and final week of our 5-week Super Power strength cycle. This is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for the next strength cycle.

- These can be completed unbroken or as singles. To emphasize developing explosive power, perform each set as 3 single reps. To practice cycling a heavy barbell, complete these as touch-and-go reps.

- Your working sets should land within the suggested percentage range. You can either build in weight within that range or stay at the same weight for all sets.

- Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ Light Weight

3 Power Cleans @ Moderate Weight

Build to starting weight

- Overview: We're accumulating LOTS of reps in today's muscular endurance-focused piece. It's tempting to let your reps get sloppy, so ensure you are keeping proper form and full range of motion.

- Bent Over Rows: Start with the barbell below the knee, bring it up to touch your torso between the navel and sternum, and finish with the barbell below the knee again. The barbell weight should be something you could complete for 20+ unbroken reps when fresh.

- Push-ups: Choose a push-up variation that allows you to get at least 15 reps/minute. Your chest must touch the ground at the bottom of your reps and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

- Intended Intensity: RPE 5

- Target Loading: Light

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 300-450 Reps

- The goal of this workout is to TEST your muscular endurance. We will not be able to get a strong sense of this if you are taking frequent breaks.

- We do not want you to take each working set to failure, but do attempt as large of sets as you can until you start to feel like your effort per rep starts to increase.

- The idea of muscular endurance training is to keep progressing through reps under fatigue. How well can you perform muscle contractions over an extended period of time?

BENT OVER ROW

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

- Sub Bands

- Ring Rows at 45º

- Inverted Row

PUSH-UPS

- Box Push-Ups (Hands Elevated)

- Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

AIR SQUATS

- Squat to a Box

- Lunges

- Wall Sit Hold

10 Bent Over Rows

10 Push-ups

20 Air Squats

10 Push-ups

10 Bent Over Rows