🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the first week of our 8-week Power strength cycle. This cycle improves absolute strength & explosive power through contrast training, in which a heavy lift is paired with an explosive movement.

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

Week 4: Back-off with alternate lifts

Weeks 5-7: Push Press/Squats/Power Cleans that increase in load & decrease in reps

Week 8: Explosive power tests

- Today, we're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- You can choose to build in weight (between the recommended percentages) over your working sets, or stay at the same weight across. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

- 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 Attributes Improved: Absolute Strength & Explosive Power

- 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

SQUAT JUMPS

- Broad Jumps

- Vertical Jumps

- Jumping 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 Light Weight

5 Back Squats at Moderate Weight

Build to Starting Weight

- Overview: This is a quick, full-body workout that will challenge you to increase your pace as the workout progresses and reps decrease.

- Choose a double under number/variation that allows you to complete all sets in no more than 1:30. Choose a dumbbell weight and toes to bar variation that you can complete within 3 sets each.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-11 Minutes

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

- Start at a quick, but manageable pace. This is a shorter workout, so you don't want to come out too conservatively, but still want to be smart on the first half so you can pick up the pace and intensity in the back half. Minimize transition time, especially from double unders to thrusters.

- Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time. Don't hesitate to take a *quick* planned break or two in order to mitigate some shoulder fatigue.

- Thrusters: Drive through the legs and brace your core well. Only work for as long as you can keep reps quick! If you start to slow, don't slog through reps just for the sake of going unbroken. Put the dumbbells down and take a short break.

- Toes to Bar: Quick sets of 5-10 with short rest will be more effective than chasing large unbroken sets. Stay relaxed in your kip.

DOUBLE UNDERS

- Reduce Reps

- 100 Single Unders

- Plate Hops

- Lateral Skater Hops

- 15 Burpees

- 1:15 Effort on Any Machine

DUMBBELL THRUSTERS

- Reduce Reps/Loading

- Sub Kettlebells

- Sub Barbell, @weight(75/55)

- Wallballs

- 36-30-24 Air Squats

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

15 Calf Raises (Each Leg)

15 Pogo Hops

20 Single Unders

20 Double Unders

0:15 Dumbbell Front Rack Squat Hold

0:15 Dumbbell Overhead Squat Hold

10 Dumbbell Thrusters (Light)

10 Kip Swings

2 Rounds:

10 Double Unders

4 Dumbbell Thrusters

4 Toes to Bar