🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fourth week of our 8-week Power strength cycle. This is a back-off week to let the body recover a bit before jumping back into next week's strength progression.

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

- The barbell should be taken from a rack.

- Emphasize strong, explosive movement from the legs, ensuring you drive through the full foot for maximum power transfer. Drive the bar to the ceiling.

- Keep your dip shallow and your elbows wide, just in front of the bar. Brace your midline and maintain this position throughout each repetition.

- Fitness Attribute Improved: Explosive Power

PUSH PRESS

- Sub Kettlebells or Dumbbells

- Strict Press

- Push Jerk

- Strict Handstand Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Presses

5 Empty Barbell Push Presses

5 Push Press at a Light Weight

5 Push Press at a Light-Moderate Weight

Build To Starting Weight

- Overview: The intent of today's stimulus is to cruise, but not drive intensity too high for those who did Murph on Monday. This should be a grind at a sustainable pace.

- Use one dumbbell for the push press and two for the farmer's carry. Each dumbbell station should take about 1:00. Each round should take 3:00-4:00.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding. Choose a rep number that takes 2:00 or less to complete.

- Single Dumbbell Push Press: Alternate arms every 10 reps.

- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Aim to complete this carry unbroken, or with one break max.

- Intended Intensity: RPE 5-6

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 8-11 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (50m = 1 rep)

- This is a recovery week workout, so don't treat it like a race. Move with purpose, but do not redline.

- Box Jumps: We're just looking for a comfortable rhythm here that you can sustain without a drop off in pace. Use your arms to drive momentum upward.

- Push Press: Make sure you use your legs to drive the dumbbell overhead, rather than solely muscling it up with your arm.

- Farmer's Carry: Pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 60 Squat Jumps

- 60 Jumping Lunges

- Alternating Single-Leg Squats

- 60 Reverse Lunges

SINGLE DB PUSH PRESS

- Reduce Loading/Reps

- Double Dumbbell Push Press

- 20 Barbell Push Press, @weight(65/45)

- Dumbbell Strict Press

- Kipping Handstand Push-ups

FARMER'S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- Single Dumbbell Carry

- 1:00 Farmer’s Carry March in Place

- 1:00 Farmer’s Carry Hold

1-2 Rounds at Light Weight:

10 Box Step-ups

10 Single DB Push Press (5/Arm)

20m Farmer's Carry

1-2 Rounds at Workout Weight:

5 Box Jumps

10 Single DB Push Press (5/Arm)

20m Farmer's Carry