🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before jumping back into next week's strength progression.

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

- You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.

- Move each set with speed and sound technique.

- 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.

- 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.

POWER CLEAN

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

5 Power Cleans at a Light-Moderate Weight

3 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This descending triplet is entirely hip-dominant; the hang power cleans load your posterior chain, the box jumps demand explosive hip extension, and the bike further fatigues the legs. With a 10-minute cap, you need to move with intention. Break the cleans strategically to keep your cycling speed high from the start.

- Hang Power Cleans: Choose a weight that allows for unbroken hang power cleans each round.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 7-8

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-9 Minutes

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

- Hang Power Cleans: You should be able to cycle these unbroken or with one quick break. Keep the bar close and use your hips so your arms don’t blow up.

- Box Jumps: Smooth and cyclical from the beginning. Focus on efficiency, avoiding unnecessary steps.

- Bike: Push hard here, but don't be reckless (RPE 7-8). You should be able to get off the bike and immediately pick up the barbell.

- The round of 15 is the real test. Don't sprint the 18s so hard that you stall on the 15s. Empty the tank on the 12s. Think controlled aggression early with an all-out final round.

HANG POWER CLEANS

- Reduce Loading/Reps

- Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Kettlebell Swings, @kettlebell(53/35)

- Deadlifts, @weight(135/95)

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 36-30-24 Squat Jumps

- 36-30-24 Jumping Lunges

- Alternating Single-Leg Squats

- 36-30-24 Reverse Lunges

[MEN] 18-15-12 CALORIE ECHO BIKE

- 21-18-15 Calorie Bike Erg

- 21-18-15 Calorie Row

- 18-15-12 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 20-18-16 Shuttle Runs (1 rep = 10m)

[WOMEN] 15-12-9 CALORIE ECHO BIKE

- 18-15-12 Calorie Bike Erg

- 18-15-12 Calorie Row

- 15-12-9 Calorie Ski

- 200m Run (each round)

- 1:00 Effort on Treadmill/Runner (each round)

- 20-18-16 Shuttle Runs (1 rep = 10m)

2:00 Easy Bike, increasing intensity

20 Pogo Hops

10 Squat Jumps

5 Box Jumps

10 Hang Power Cleans (light)

2 Rounds:

5 Hang Power Cleans

5 Box Jumps

5 Calorie Bike (moderate-hard)

Finish with a 0:10 bike sprint