🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the third 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 bench press with light medball chest passes to stimulate power development. BE EXPLOSIVE in your medball throws. 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 over your working sets, or stay at the same weight across. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today!

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

MEDBALL CHEST PASS

- Standing, Kneeling, or Lying

- Plyo Push-ups

- Dumbbell Bench Press (Very Light)

5 Inchworm to Push-up

10 Push-ups

10 Empty Barbell Bench Press

5 Plyo Push-ups

8 Bench Press at Light Weight

5 Bench Press at Moderate Weight

Build to Starting Weight

- Overview: Push-up fatigue is the main limiter in this workout. Challenge yourself to hold a strong bike pace without any big drop-offs.

- You can start on any station and partition the work however you'd like, as long as the work is completed. See STRATEGY for some partition options.

- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.

- Intended Intensity: RPE 7-8

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-13 Minutes

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

- Pick a strategy that allows you to complete unbroken sets of push-ups. With this style of workout, if you have to break, it makes sense to go back to the bike to allow for constant movement.

COMMON PARTITION OPTIONS:

10 Rounds:

8 Push-ups

10/8 Calorie Bike

5 Rounds:

16 Push-ups

20/16 Calorie Bike

Big unbroken sets of push-ups followed by a 1-2 minute bike between sets

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- 200 Plank Shoulder Taps

- Dumbbell Bench Press

- Dumbbell Floor Press

100/80 CALORIE ECHO BIKE

- 10:00 Time Cap

- 120/96 Calorie Row

- 100/80 Calorie Ski

- 120/96 Calorie Bike Erg

- 1,600m (1 Mile) Run

- 8:00 Effort on Treadmill/Runner

2:00 Easy Bike

2 Rounds:

10 Push-ups

1:00 Moderate Bike