🏋️‍♂️ 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 future strength gains.

- 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.

- 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 Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Working Weight

- Overview: We're alternating between double unders and a kettlebell movement in this 12-minute AMRAP, adding 10 reps to each round as we progress. Reps will add up quickly, so don't start at too fast of a pace in the first two rounds.

- Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. Choose a loading that allows for at least 10 unbroken reps at a time.

- Kettlebell Goblet Lunges: Hold one kettlebell at your chest in the goblet position. Step back and alternate legs every rep. Choose a loading that allows for at least 10 unbroken reps at a time.

- Intended Intensity: RPE 6-7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 4-5 Rounds

- Transition in and out of the double unders as quickly and efficiently as possible. No need to waste time here.

- If you need a break or rest, take it just before starting your kettlebell movements or rest as needed during each of those movements.

DOUBLE UNDERS

- Reduce Reps

- 15-30-45-60... Single Unders

- Plate Hops

- 2-4-6-8... Burpees

- 2-4-6-8... Calorie Row, Ski, or Bike Erg

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches, @dumbbell(35/25)

- Barbell Hang Power Snatches, @weight(45/35)

- Russian Kettlebell Swings

GOBLET STEP BACK (REVERSE) LUNGES

- Sub Dumbbell

- Barbell Front Rack Step Back Lunges, @weight(45/35)

- Forward Lunges in Place

- Walking Lunges

- Goblet Squats

- Bulgarian Split Squats

20 Quick Steps Back & Forth Over A Line

10 Kettlebell Swings To Chest Height

20 Pogo Hops

10 Step Back Lunges

20 Double Unders

10 Kettlebell Swings

10 Goblet Kettlebell Lunges