🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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. We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

- The 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 pace of today's workout is slower because of the challenge on the grip with the hang power cleans and toes to bar interfering with each other. The trick will be to strategically break early so you stay in control of the pace.

- Hang Power Clean: Choose a weight you could complete unbroken when fresh (though that's likely not a good strategy for this workout).

- Intended Intensity: RPE 5-6

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 6-8 Rounds

- Grip fatigue will set in quickly if you are not careful. Going unbroken on either movement early on will make this workout challenging.

- Some athletes will be able to complete a few rounds unbroken, but the majority of athletes will want to break each movement into at least two sets from the beginning.

HANG POWER CLEANS

- Reduce Loading/Reps

- Power Cleans

- Dumbbell Hang Power Cleans, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(53/35)

- Deadlifts, @weight(155/105)

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

2 Sets:

2 Hang Power Cleans, Building In Weight

At Workout Weight:

3 Hang Power Cleans

3 Toes To Bar

2 Hang Power Cleans

2 Toes To Bar

1 Hang Power Cleans

1 Toes To Bar