🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 4-week Triple Threat strength cycle. Instead of the usual powerlifts, we're focusing on three alternative compound lifts (push press, front squat, and hang power clean) to build strength, stability, and power and to keep training fresh and engaging.

- Week 1 is a back-off/priming week to set up a 3-week block where athletes will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- To maintain strength in the classic powerlifts, a fourth strength day each week will rotate weekly between bench press, deadlift, or back squat in a hypertrophy-focused scheme to keep those lifts sharp without taking focus away from the main cycle.

- Hang power cleans today should be performed unbroken (not dropping between reps).

- 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.

- Stand and bring the bar to the hang position. Redip to mid-thigh and extend aggressively.

- 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.

HANG POWER CLEANS

- Power Cleans

- Sub Dumbbells

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Hang Power Cleans @ A Light Weight

3 Hang Power Cleans @ A Moderate Weight

Build to Working Weight

- Overview: The intensity of this workout is designed to be very high, so choose a weight that allows you to move quickly. We are striving to increase our anaerobic capacity, so this means we need to be reaching near maximal effort each round. Don't worry, you have full recovery between AMRAPs.

- Choose a light dumbbell weight that allows you to complete the devil clusters in less than 0:40, giving you at least 0:20 on the bike each round.

- Devil Cluster: Use two dumbbells. With your hands on the dumbbells, burpee between the dumbbells, then stand up with the dumbbells and complete a squat clean thruster.

- Intended Intensity: RPE 9

- Target Loading: Light

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score: 25-75 Calories

- The devil clusters are meant to pre-fatigue you before you get on the bike. They aren't intended to be paced, so work hard to move crisp, smooth, and as quickly as you can.

- We want to keep the intensity high, so transition to the bike quickly and get right to work. You should be working at an RPE 9+ on the bike.

- During your rest period focus on big inhales to replenish the body's oxygen. Between intervals, it might help to move the legs around a bit to help flush the acid that has built up in the legs.

DEVIL CLUSTER

- Reduce Loading

- Devil Press

- Burpee + Barbell Cluster, @weight(45/35)

- Burpee Power Clean

- Dumbbell Clusters

- Barbell or Dumbbell Thrusters

- Double Kettlebell Hang Clean & Jerk

- Double Kettlebell Russian Swings

ECHO BIKE

- Bike Erg

- Row

- Ski

- Treadmill/Runner

0:30 Easy Bike

0:30 Moderate Bike

0:10 Bike Sprint

On The Minute x 2:

2 Devil Clusters + 5/3 Calorie Bike SPRINT