🏋️‍♂️ Workouts 🏋️‍♀️

- This session uses a low-volume on-the-minute format to develop lateral stability, ankle elasticity, and explosive vertical power. It serves as a primer to prepare the body for more demanding conditioning or strength work.

- The intent is to improve movement quality by decreasing ground contact time and improving your energy return (bouncing more efficiently between reps).

- Keep your core tight and ankles stiff during the pogo and lateral hops. This ensures energy is transferred elastically by muscles and tendons rather than absorbed by the joints. You want to feel springy, not soft.

- A common mistake is landing too softly and losing power, especially on the split jumps. As you fatigue, focus on staying quick and reactive rather than letting the movement slow down.

- 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 Bent Knee Calf Stretch (Each Leg)

15 Calf Raises (Each Leg)

20 Pogo Hops

6 Squat Jumps

6 Split Jumps

- Overview: This is the ninth and final week of our 9-week Build strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week.

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 over the working sets, or stay at the same weight across.

- Prioritize full range of motion and quality movement. Your chin must pass over the bar, and your elbows must be fully extended at the bottom with your head between your biceps. Reps should be performed with palms facing away from you.

- Your feet must be off the ground and arms extended before you start your rep. Hold tension in your lower body to keep good form.

- Use a weight belt with a band or chain to hold plates, kettlebells, or dumbbells. Alternatively, you can squeeze a dumbbell between your legs. If you cannot add weight, use a band to assist and reduce the band thickness as you progress.

- Scoring: Your score is the heaviest load, not including your bodyweight. If you cannot add weight, or if you use a band to assist, click “Modified” and log a score of “1”.

- Fitness Attribute Improved: Absolute Strength

STRICT WEIGHTED PULL-UPS

- Remove Loading

- Banded Pull-Ups

- Feet Elevated Ring Rows

- Ring Rows

- Alternating Dumbbell Plank Rows

- Barbell Bent Over Rows

0:20 Dead Hang on Pull-up Bar

8 Slow Scap Retractions

3 Slow Pull-up Negatives (0:03-0:05 Lower)

3 Strict Pull-ups

3 Light Weight Strict Pull-ups

3 Moderate Weight Strict Pull-ups

Build to Starting Weight

- Overview: This short, high-intensity couplet pairs a bike with moderate barbell cycling. The bike will elevate your heart rate and fatigue the legs before transitioning to power cleans that require strength and coordination.

- Choose a bike distance and power clean weight that you can complete in 1 minute or less per station. The barbell should not exceed 65% of your 1RM. @calc(65, power clean, 1)

- Intended Intensity: RPE 7-8

- Target Loading: Moderate (55-65%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-10 Minutes

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

- We want to work at a steady, hard pace throughout. If you sprint any bike, it will limit your potential to work through the cleans at your maximal pace. Go at a pace that allows you to transition from bike to bar, and bar to bike within 0:05 of finishing each.

- Bike: Aim for a strong pace that raises your heart rate but leaves enough energy for the cleans. You should be able to get off the bike and immediately pick up the barbell.

- Cleans: Prioritize a braced midline and strong pull off the ground, keeping a tall, upright chest. Single reps will likely be the best bet for most individuals. If you have enough in the tank at the end of the workout, string some reps together in the final round.

12/9 CALORIE ECHO BIKE

- 15/12 Calorie Row

- 12/9 Calorie Ski

- 15/12 Calorie Bike Erg

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(50/35)s

- Deadlifts, @weight(165/115)

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Build to Power Clean Weight

2 Rounds:

5 Calorie Bike

3 Power Cleans

Cash-out: 5 Calorie Bike Sprint