🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is a deload week between strength cycles. We shift focus to the front squat, power clean, and push press to continue building muscle and strength without overloading the nervous system and repeating the same movements.

- These sets should feel light and rejuvenating, providing a small burn in the muscles, but not leaving you feeling fatigued.

- These are intended to be completed as unbroken touch-and-go reps.

- Fitness Attribute Improved: Explosive Power

Power Clean Coaching 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.

- 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.

POWER CLEANS

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans @ Light Weight

5 Power Cleans @ Light-Moderate Weight

Build to Working Weight

- Overview: This is an elevated evolution of one of our classic benchmarks, testing your strength, aerobic capacity, and some bodyweight gymnastics all in one workout.

- Choose weight/reps that allow you to clear full rounds in 2:30 or less. The 3-6-12 reps should be completed in less than 1:30, while the run should be about 1:00.

- Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or a kipping pull-up.

- Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 22-25 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

- Nearly half of this workout will be spent running. Consider how you approach the other movements, so you can optimize your runs, keeping them crisp and at your threshold pace (likely 1:00-2:00 slower than your mile PR pace).

- Start at a sustainable pace. Unbroken reps or quick singles on the cleans are both appropriate strategies depending on the athlete. Choose what keeps you moving.

- Keep a steady rhythm on burpee pull-ups, use the air squats to regulate breathing, and treat the run as active recovery to stay consistent through all 10 rounds.

- During the burpee pull-ups, start your burpee directly under the bar so that when you jump, you are set to jump right into your pull-up. After you finish your pull-up, drop directly to the floor, using gravity to assist. Ride your momentum down to the ground, stand up, and then take a pause there if needed.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

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

- Deadlifts, @weight(185/135)

BURPEE PULL-UPS

- Reduce Reps/Bar Height

- Burpees to A Target

- Regular Burpees

- Strict Pull-ups

- Double Dumbbell Devil Presses, @dumbbell(35/25)s

- Same Calorie Row, Ski, or Bike Erg

AIR SQUATS

- Squat to a Box

- Lunges

- 0:20 Wall Sit Hold

200M RUN

- 250/225m Row

- 200/180m Ski

- 12/10 Calorie Echo Bike

- 500/450m Bike Erg

- 1:00 Moderate Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

Build to Workout Power Clean Weight

At Workout Pace:

100m Run

2 Power Cleans + 6 Air Squats

100m Run

3 Burpee Pull-ups + 6 Air Squats

100m Run