🏋️‍♂️ Workouts 🏋️‍♀️

- This low-volume plyometric session focuses on maximal horizontal power output. Every jump should be maximal effort, taking 5-10 seconds to reset between reps.

- Focus on a powerful arm swing and hip drive to generate distance. Land softly with bent knees and in control.

- These jumps will help activate the musculature leading into the front squats.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

10 Air Squats

10 Pogo Hops

5 Squat Jumps

5 Short Broad Jumps

3 Moderate Broad Jumps

- 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

- Squat to full depth with your hip crease below the top of your knee, keeping your elbows up and chest tall. Stand to full extension (both hips and knees) at the top.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Drive your elbows up to help keep your back erect throughout the rep.

- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

3 Front Squats at a Moderate Weight

Build to Starting Weight

- Overview: This is a fast workout with an aggressive time cap. Do not pace it. Attack it from round 1.

- Each round should take about 1:00-1:45 to complete.

- Bike: The bike is a short effort, so push hard and drive intensity up here.

- Double DB Hang Snatches: Swing the dumbbells between your legs and move to the overhead position in one smooth motion. Both dumbbells must reach full lockout overhead simultaneously. These should be able to be completed unbroken when fresh, but you may choose to break them into a couple of sets. Choose a dumbbell weight that you can complete in no more than 3 sets per round.

- Intended Intensity: RPE 8-9

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-8 Minutes

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

- Attack this from the start. With a 10-minute time cap, you cannot afford a slow opening round.

- Bike: Push the bike hard. It's not a sprint, but these are short, aggressive efforts. Get your calories done quickly and get back to the dumbbells.

- DB Hang Snatches: Use a strong hip drive and keep a relaxed grip. If your form is breaking down or cycle rate is slowing, take a quick break.

- Transitions: It is easy to waste time transitioning to and from the bike, but be deliberate, taking a big deep breath or two between.

12/10 CALORIE ECHO BIKE

- 15/12 Calorie Row

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

DOUBLE DUMBBELL HANG SNATCH

- Reduce Loading/Reps

- Barbell Hang Power Snatches, @weight(65/45)

- Double Dumbbell Hang Clean & Jerks

- Single Dumbbell Snatches

- Plate Hang to Overhead

- Kettlebell Swings, @kettlebell(53/35)

1-2 Rounds at Light Weight:

1:00 Easy Bike

8 DB Deadlifts

5 DB Push Press

2 Rounds at Workout Weight:

8/6 Calorie Echo Bike

5 Double DB Hang Snatches

- This session is meant to help downregulate the body, restore tissue quality, and improve range of motion. Move deliberately, focus on your breath, and treat this as dedicated maintenance work to help you recover faster.

- Samson Stretch: Step into a deep lunge with your back knee on the ground. Reach overhead and gently lean into the stretch.

- Seated Straddle: Sit with legs wide apart. Walk your hands forward between your legs, keeping your back flat.

- Hurdler's Stretch: Sit with one leg extended and the other bent. Reach toward the extended foot.

- Overhead Tricep Stretch: Reach one arm overhead and bend at the elbow. Use the other hand to gently pull the elbow deeper.

- Half Kneeling T-Spine Rotation: With hips parallel to a wall, kneel on the inside knee and keep the opposite foot forward. With your arms straight out to your sides, rotate your torso until your back is against the wall, keeping your hips and lower body still.

- Fitness Attribute Improved: Mobility