🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second 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.

- Aim to increase in weight from last week. 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: There is no rest between AMRAPs in this 10-minute continuous workout. The workout builds in complexity through barbell work before finishing out each interval with a row.

- Choose a light barbell weight that allows you to complete all barbell movements unbroken. The barbell is taken from the floor, not the rack.

- Intended Intensity: RPE 7-8

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 70-100 (M), 50-80 Calories (W)

- Don't fall into the trap of sprinting your first row. You'll need to be able to get off the rower and immediately pick up the barbell to start your next interval. We're looking for a pace you can confidently hold for about 10 minutes, somewhere between your 2k & 5k PR row paces.

- Aim to complete your push press and front squats unbroken each round. In the middle round with the thrusters, a good place to take a quick break is between the front squats and thrusters.

- Keep a strong front rack throughout the barbell work. Your upper back doesn't get a break in this workout, so it's crucial that we protect our backs with solid posture and good bracing.

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Kipping Handstand Push-ups

FRONT SQUAT

- Reduce Loading/Reps

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

- Goblet Squats

- 18 Air Squats

- Back Squat

THRUSTERS

- Reduce Reps/Loading

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

- Wallballs

ROW

- Ski

- Bike Erg

- Echo Bike

- Run

- Treadmill/Runner

- 10-Meter Shuttle Runs

- Box Jumps

- Double Unders

2:00 Easy Row

With an Empty Barbell:

0:20 Overhead Hold

0:20 Back Rack Elbow Rotations

5 Push Press

5 Front Squats

5 Thrusters

Build to Barbell Weight

2 Rounds:

4 Push Press

3 Front Squats

2 Thrusters

5 Calorie Row