🏋️‍♂️ Workouts 🏋️‍♀️

- This piece develops explosive power and lower-body elasticity. The goal is to improve quickness through controlled, explosive, quick efforts.

- For Distance: With each skip, cover as much horizontal distance as you can.

- For Height: With each skip, reach the highest vertical height you can.

- Quality over volume. Every rep should feel sharp and athletic, not sloppy.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

0:15 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

10 Side-to-Side Jumps (short distance)

5 Squat Jumps For Height

3 Power Skips

- Overview: This is the seventh week of our 8-week Endure strength cycle. This cycle alternates high-rep work with lower-rep work to build both muscular stamina and raw strength concurrently.

- Take 1-2 attempts to establish your heavy 5-rep. Build in steady jumps of 2-3 reps to your first attempt. If you take more than one attempt, take 3-5 minutes of rest between attempts.

- Your top set should be challenging but should remain technically sharp. You should ideally have only 1 rep left in the tank.

- 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

3-5 Deadlifts at Light Weight

3-5 Deadlifts at Light-Moderate Weight

Begin Build

- Overview: This workout is light and fast! It starts manageable but quickly becomes a shoulder, grip, and lung burner. Expect your heart rate to spike early. Prioritize barbell cycling efficiency.

- Choose a light weight to cycle in this barbell workout. You should be able to complete at least 12-15 reps on the minute. This should be a weight you can complete for large sets of touch-and-go reps.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score: 3-6 Minutes

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

- The goal of this workout is to keep a fast cycle rate while completing as many touch-and-go reps as you can each time you do a set.

- If your cycle rate starts to slow or the effort to maintain your rate increases, take a short 5-10 second break.

- Get your shoulders back behind the bar quickly during the clean, then once the bar reaches your shoulders, drive your chest up vertically to throw the bar off your shoulders.

CLEAN AND JERKS

- Reduce Loading/Reps

- Power Clean Only

- Push Jerk Only

- 100 Dumbbell Clean & Jerks, @dumbbell(25/15)s

- Kettlebell Swings, @kettlebell(53/35)

10 Back Rack Elbow Rotations

10 Empty Bar Strict Press

10 Empty Bar Clean & Jerks

10 Back Rack Squat Jumps

5-10 Reps At Workout Weight