🏋️‍♂️ Workouts 🏋️‍♀️

- In addition to priming the body for our deadlifts, these drills are designed to make the body capable of moving quickly, improving things such as reaction time, tendon resilience, and explosiveness.

- Reactive Vertical Jumps: These are unweighted (no dumbbells). “Reactive” means that you will jump, and as soon as you land, you'll jump again without resetting or pausing. Go right from one vertical jump into the next.

- Lateral Bounds: Push off laterally aggressively, absorbing the landing and attempting to push off in the other direction as quickly as possible. Focus on a full extension of the hip, knee, and ankle.

- 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

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 High Knees

5 Unweighted Squat Jumps

2 Vertical Jumps

6 Lateral Bounds

- Overview: This is the third week of our 8-week Stamina strength cycle. This cycle builds your capacity to lift heavy when you're fatigued. Each session pairs a lift variation with the main lift, performed back-to-back with limited rest between sets.

Weeks 1-3: Bench/Squats/Deadlifts that increase in reps and decrease in load

Week 4: Back-off with alternate lifts

Weeks 5-7: Bench/Squats/Deadlifts at higher percentages than weeks 1-3

Week 8: 10-rep max tests

- Perform your sumo deadlifts, drop the bar, and immediately perform your conventional deadlifts, minimizing transition time as much as possible. These reps should be completed touch-and-go, only dropping the bar to quickly regrip between the sumo and conventional reps.

- Shoulders must end behind the barbell at the top of every rep.

- Sumo Deadlifts: To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point! Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders, and your shoulders should be OVER the bar, not slightly in front like a traditional deadlift.

- Fitness Attribute Improved: Absolute Strength

- Reduce Loading/Reps

- 12 Conventional Deadlifts

- 12 Sumo Deadlifts

- 12 Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

6 Sumo Deadlifts

6 Conventional Deadlifts

5 Sumo + 5 Conventional Deadlifts at Light Weight

3 Sumo + 3 Conventional Deadlifts at Moderate Weight

Build to Working Weight

- Overview: These quick, potent intervals are designed to improve your ability to utilize oxygen and will challenge your lungs and posterior chain. With an equal work-to-rest ratio, you should be able to push each interval very hard.

- Choose a run distance that takes 30 seconds or less, giving you equal time on the dumbbell snatches.

- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.

- Dumbbell Snatches: Use a weight you can hold onto for the full remainder of each minute. Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

- Intended Intensity: RPE 7-9

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 80-120 Reps

- The challenge of today's workout is balancing a fast, hard pace on the shuttle runs, with being able to work continuously on the dumbbell snatches once you get to them. You shouldn't end the runs feeling exhausted. You should be able to immediately pick up the dumbbell and start cycling quick reps.

- Efficiency is important in this workout. During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off. Minimize unnecessary steps.

- Snatches: Keep the dumbbell close to your body and drive with your legs rather than muscling it up with your arm. Use a smooth, vertical pull, punching out quickly overhead. Avoid swinging the dumbbell away from your body.

- Switch hands in the air (below the head) to perform touch-and-go reps as long as possible.

10 SHUTTLE RUNS

- 100m Run

- 0:30 Moderate Effort on Treadmill/Runner

- 9/7 Calorie Row

- 9/7 Calorie Bike Erg

- 7/6 Calorie Ski

- 7/6 Calorie Echo Bike

- 10 Burpees

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

- Barbell Hang Power Snatches, @weight(65/45)

2:00 Easy Cardio (run if possible)

20 Jumping Lunges

10 Dumbbell Deadlift High Pulls

10 Dumbbell Push Press

6 Dumbbell Snatches

Practice Shuttle Run Turnarounds

2 Rounds at Workout Pace:

4 Shuttle Runs

4 Dumbbell Snatches