🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: The goal of today's plyometric work is to improve horizontal and vertical power, reactive strength, tendon stiffness, and quickness through controlled, explosive, quick efforts.

- Back Squat Jumps: Use a light barbell in the back rack. Squat all the way down, then explode vertically, pulling the bar into your shoulders as you jump. Focus on rapid force production and aggressive knee and ankle extension with a clean, tall landing. Reset between jumps.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

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

10 High Knees Skips

5 Small Jumps Forward, Right Leg

5 Small Jumps Forward, Left Leg

5 Squat Jumps

2 Vertical Jumps

- Overview: This is the second week of our 9-week Build Strength cycle, which combines heavy 3x5 work with a high-rep drop set to both get strong and build muscle.

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

Week 4: Back-off with alternate lifts

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

Week 8: 5-rep max tests

Week 9: Back-off with alternate lifts

- For the drop set, you have one attempt to accumulate as many continuous reps (continuous movement with no pauses) as you can. Once you have to pause or your form breaks down, your drop set is over.

- Scoring: Your score is Part A's load. You can record Part B's load and reps in the Workout Notes.

- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.

- Fitness Attribute Improved: Absolute Strength

- Maintain a straight, neutral spine throughout the lift by bracing your core, keeping your ribs down, belly tight, and upper back engaged.

- Stance should be slightly wider than hip width to keep force production in an ideal plane.

- Initiate the movement by sending your hips back and down while actively driving your knees out to keep them tracking over your toes.

- Squat through the fullest range of motion you can while keeping the chest lifted and weight balanced mid-foot to heel.

BACK SQUAT

- Squat to a Box or Bench

- Front Squat

- Deadlift

- Hex Bar Deadlift

- Back Rack Lunges

1:00 Bottom Of Air Squat Hold

10 Air Squats

10 Lateral Lunges

0:30 Empty Barbell Bottom of Back Squat Hold

6 Empty Barbell Back Squats

8 Back Squats at Lightest Weight

5 Back Squats at Light Weight

3 Back Squats at Moderate Weight

Build to Working Weight

- Overview: This is a fast, high-output interval workout. The 2:00 work windows are short, so intensity should be high from the start. The 2:00 rest provides just enough recovery to match your previous round's effort, but you'll need to push for it.

- Workout Flow: Work for the full 2 minutes each AMRAP. So once you finish the toes to bar, move back to the wallballs. After your 2 minutes of rest, pick up wherever you left off in your rounds+reps. If you completed 1 full round + 2 wallballs, the next interval you will only need to complete 13 wallballs before moving on to the bike.

- Your effort to maintain your work output will increase from round 1 to round 3.

- Echo Bike: Push a hard pace here. This should feel like a sprint. Aim to complete in 25-35 seconds.

- Toes to Bar: These will be hard coming off the bike, but focus on quality reps and big sets. These should be able to be completed in no more than 2 sets.

- Intended Intensity: RPE 8

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 3-6 Rounds

- This is a fast-paced workout, so trying to complete large sets will be your best strategy and give you the best training stimulus.

- Strive for large sets (ideally unbroken) on the wallballs.

- The bike is a smaller set of calories than we normally do, so push your pace here.

- The 2 minutes of rest won't be quite enough to feel fully recovered, but focus on bringing your heart rate down with big, deep breaths.

WALLBALLS

- Reduce Reps/Loading/Target Height

- Double Dumbbell Thrusters, @dumbbell(25/15)s

- Empty Barbell Thrusters

- Wallball Thrusters

- No Squat Wallballs

- 25 Air Squats

10/8 CALORIE ECHO BIKE

- 1:00 Time Cap

- 12/10 Calorie Bike Erg

- 12/10 Calorie Row

- 10/8 Calorie Ski

- 150m Run

- 0:45 Hard Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

- 12 Burpees

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

3:00 Easy Bike

*On The Minute: 10 Air Squats + 5 Toes to Bar

2 Rounds:

8 Wallballs

6/5 Calorie Echo Bike

5 Toes to Bar