🏋️‍♂️ 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.

- Aim to complete these reps at 70-75% of your 1RM conventional deadlift. 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.

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- Fitness Attribute Improved: Absolute Strength

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

3 Sumo Deadlifts @ A Moderate Weight

Build To Starting Weight

- Overview: We're adding 3 reps every round as we progress through this 9-minute workout. The combination of deadlifts and burpee box jumps really hammers the posterior chain, so use the burpee box jumps to be your pace modulator and to mitigate fatigue.

- Deadlifts: Choose a barbell weight that allows you to complete at least sets of 3-6 within the workout.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55% of 1RM Deadlift)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5-6 Rounds

- The aim of this workout is to keep yourself moving. We also want quick, crisp reps on the deadlift. If your reps slow down, move to quick small sets.

- Move steadily on the burpee box jumps. If you are fatiguing, take an extra breath at the top of the box jump before jumping down and going right into your next burpee.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells, @dumbbell(50/35)s

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BURPEE BOX JUMPS

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees Only

- Box Jumps Only

Build to your deadlift weight

On The Minute x 3:

3 Deadlifts + 3 Burpee Box Jumps