🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.

- This lower-rep week focuses on complementary lifts at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers. While lifting heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.

- The hang power cleans should be performed unbroken (not dropping between reps). The working percentages are based on your 1RM power clean.

- Move every rep with as much speed and force as you can apply to the bar. This is what trains power production and makes us more explosive. Lazy movement does not demand that the body change.

- 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 at a Light Weight

5 Hang Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This workout opens and closes with a 600m run. The middle section of power cleans and push-ups can be partitioned however you choose, rewarding a good strategy, sustainable sets, and efficient transitions.

- Choose run distances that take 3:00 or less to complete. Choose weights/reps/variations that allow you to complete the middle part of power cleans and push-ups in 10:00 or less.

- Push-ups: Your chest must touch the ground at the bottom of your reps, and elbows must be locked out at the top. Keep a neutral spine and body in a straight line, tightening your core. Your hips should not pike up or sag down.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 12-15 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- The best strategy will always be the one that allows you to keep moving, staying away from forced breaks where you aren't accumulating any reps. The moment you are feeling fatigued by one movement, transition to the other for a little bit.

SOME PARTITION OPTIONS INCLUDE:

5 Rounds:

9 Power Cleans

18 Push-ups

9 Rounds:

5 Power Cleans

10 Push-ups

9 Rounds:

9-8-7-6-5-4-3-2-1 Power Cleans

10 Push-ups

600M RUN

- 45/36 Calorie Row

- 36/30 Calorie Ski

- 36/30 Calorie Echo Bike

- 45/36 Calorie Bike Erg

- 3:00 Moderate Effort on Treadmill/Runner

- 48 Shuttle Runs (1 rep = 10m)

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

PUSH-UPS

- Reduce Reps

- Box Push-Ups (Hands Elevated)

- 180 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

2 Rounds:

100m Run

5 Power Cleans

10 Push-ups