🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric pairing builds lower-leg power and responsiveness by combining high, forceful jumps with lightly-weighted jumps. The short duration and full rest between efforts should allow for high-quality, high-velocity repetitions that prime the nervous system without excess fatigue.

- Tuck Jumps: Focus on maximal height and quick knees-to-chest without collapsing in the landing. Stay tall and light on the feet.

- Dumbbell Squat Jumps: The light load teaches your body to produce force quickly. Hold two lightweight dumbbells at your sides. Start standing tall, dip into a partial squat, jump, land, and reset before going into your next rep.

- Each minute should feel crisp and energetic, not exhausting. Prioritize rebound quality over intensity.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

15 Calf Raises [Each Leg]

15 Side-to-Side Pogo Hops [Each Leg]

10 Jumping Lunges

10 High Knee Skips

5 Air Squats + 5 Squat Jumps

3 Dumbbell Squat Jumps

- Overview: This is the seventh 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 fast-paced intervals are designed to improve your ability to clear fatigue and utilize oxygen, and will challenge your lungs and grip. With an equal work-to-rest ratio, push for big sets during the work window.

- Choose reps/weights/variations that allow you to clear the toes to bar and hang cleans within 2 minutes, giving you at least 1 minute on the rower each round.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 65-100 Calories (M), 50-80 Calories (W)

- With an equal work-to-rest ratio, you can afford to push each interval hard.

- Grip and forearm fatigue will likely become the limiting factor, so make sure when you're holding onto the bar (for both toes to bar and cleans), you have a quick cycle rate and break before your grip starts to give out.

- Hang Power Cleans: Drive hard with your legs and keep the bar path close to your body as you pull.

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

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

2 Rounds:

0:45 Easy Row

0:15 Hard Row

10 Kipping Swings

10 Empty Barbell Romanian Deadlifts

10 Empty Barbell Hang Power Cleans

Build to Workout Weight

3 Rounds:

5 Toes to Bar

3 Hang Power Cleans

5 Calorie Row Sprint

- Rest 30-60 Seconds -