🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Rotational power is an important aspect of fitness that is undertrained in most functional fitness programs, so we are leaning into some explosive rotational movements over the next few weeks.

- This plyometric piece develops rotational power, hip explosiveness, and reactive lower-body speed, making us less prone to injury and increasing our athleticism.

- Medball Throws: Be AGGRESSIVE with your throws. A lighter ball is better with this movement. Focus on full hip rotation and quick release. These should feel snappy, not grindy.

- Take full recovery between sets to maintain max output and quality.

- Fitness Attribute Improved: Explosive Power

- Medball Slams

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

2 Rounds:

6 Empty Rotational Throws (3/side, no medball)

6 Jumping Lunges

3 Broad Jumps (stick landing between)

- Overview: This is the second week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the back squat, bench press, and deadlift. Intensity climbs each week while volume tapers, allowing your nervous system to fully express strength without burnout. We'll test our 1-rep maxes in week 4.

- For the final set each week, we’ll target a minimum rep count and aim to perform additional reps if we’re able to keep sound form and technique. Once a rep speed slows or form breaks down, your set is over. Do NOT go to total failure.

- Record all three loads today, with your score being the heaviest load. Record reps achieved in Set 3 in the Workout Notes.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attribute Improved: Absolute Strength

Deadlift Coaching Cues:

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Deadlifts

5 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build to Starting Weight

- Overview: We've got a few quick-paced intervals, with an equal work-to-rest ratio, to round out our Forever Athlete Friday. Choose a barbell weight you can complete within 1:00, giving you at least 1:00 on the rower to go hard.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score:

Men: 60-90 Calories

Women: 45-60 Calories

- These intervals are all about producing power. Move as quickly and aggressively as you can on the hang cleans (with good technique), transition to the row, and get right to work at a hard pace!

- Have Fun... ;)

HANG POWER CLEANS

- Reduce Loading/Reps

- Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(53/35)

- Deadlifts, @weight(135/95)

ROW

- Ski

- Bike Erg

- Echo Bike

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

- Burpees

2-3 Rounds:

3-5 Hang Power Cleans

7/5 Calorie Row Sprint

• Rest 0:30 Between Rounds