🏋️‍♂️ 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 deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad 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 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!

- Maintain a neutral spine throughout. If your back rounds significantly, decrease the load.

- Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.

- Fitness Attributes Improved: Absolute Strength & Explosive Power

- Push through the floor like you’re doing a leg press.

- Brace your core like someone’s about to punch you in the stomach.

- Squeeze your armpits shut and drag the bar up your legs.

DEADLIFT

- Reduce Loading

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

BROAD JUMPS

- Max Height Vertical Jumps

- High Box Jumps

- Squat Jumps

- Jumping Lunges

With An Empty Barbell:

10 Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Back Rack Trunk Rotations

10 Deadlifts

8 Deadlifts at Light Weight

5 Deadlifts at Moderate Weight

Build to Starting Weight

- Overview: This triplet combines a leg and ab pump with a hard aerobic component. Fatigue will progressively build across rounds, but you should be able to push the row each round.

- Front Rack Reverse (Step-Back) Lunges: The barbell should be light and a weight that you can complete in 1-2 sets throughout. Hold the barbell in the front rack position across your shoulders. Step one foot straight back, gently touch your back knee to the ground, then return to standing. That's one rep. Alternate legs every rep (10/side).

- Alternating Single-Leg V-ups: Start with both hands on the floor behind your head. Raise your torso/arms and one leg at the same time. Touch both hands to the foot that is raised, ensuring your toes are above head level. Alternate legs each rep.

- Intended Intensity: RPE 7-8

- Target Loading: Light

- Fitness Attributes Improved: Muscular Endurance & VO2 Max

- Target Score: 8-13 Minutes

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

- This workout is won by prioritizing the lunges and v-ups. The goal is to attack these two movements with a quick cycle rate. They are not very challenging movements, so you should still be able to push the rows.

- Lunges: Keep your torso upright and avoid letting your chest collapse. Aim for compact, rather than elongated, steps back.

- Row: Your row pace should be similar to your 2k PR pace. Then empty the tank in the final row.

FRONT RACK REVERSE LUNGES

- Reduce Loading/Reps

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

- Back Rack Lunges

- Forward Lunges

- Walking Lunges

- Goblet Squats, @kettlebell(53/35)

- Bulgarian Split Squats

SINGLE-LEG V-UPS

- Single-Leg Leg Raises

- Russian Twists

- Standard V-ups

- Hanging Oblique Raises

- Side Crunches

- Side Plank Hip Lifts

- Sit-ups

- Hollow Rocks

15/12 CALORIE ROW

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

2 Rounds:

0:45 Easy Row

0:15 Hard Row

10 Sit-ups

10 Unweighted Reverse Lunges

10 Jumping Lunges

Build to Lunge Weight

2 Rounds:

6 Reverse Lunges

6 Alt. Single-Leg V-ups

6 Calorie Row