🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the fifth 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 vertical jumps to stimulate power development. BE EXPLOSIVE in your jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.

- 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 with minimal pausing or grinding through the last few reps.

- Back Squat: 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.

- Vertical Jumps: These are unweighted. Start feet hip-width apart, dip quickly into a quarter squat, then jump as high as you can. Reset between reps.

- 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

VERTICAL JUMPS

- Broad Jumps

- Squat 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: This descending-volume triplet will tax both the legs and lungs. See if you can pick up the pace in the back half of the workout.

- Row: Choose a row distance that takes 2 minutes or less for the first set.

- Dumbbell Front Squats: Hold both dumbbells at the front rack. The dumbbell weight should be something you can complete in at least sets of 10-15.

- 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.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- The second half is exactly half the volume of the first half, so push the pace, knowing that less work remains.

- Row: Target a hard but controlled pace - enough to bring your heart rate up without risking blowing up the squats.

- DB Front Squats: This is the movement to really hone in on and set up the workout around. We're looking for big sets (10-15 reps) early, if possible. Keep elbows high to maintain your front rack.

- Box Jumps: Approach with a steady cadence in the first set, then move for speed in the second set, always having efficient movement top of mind.

30/24 CALORIE ROW

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 30 Shuttle Runs (1 rep = 10m)

- 30 Burpees

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

- 15 Shuttle Runs (1 rep = 10m)

- 15 Burpees

DUMBBELL FRONT SQUATS

- Reduce Loading/Reps

- Single Dumbbell Front Squats

- Goblet Squats

- Barbell Front Squats, @weight(95/65)

- 60-30 Air Squats

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 60-30 Squat Jumps

- 60-30 Jumping Lunges

- Alternating Single-Leg Squats

- 60-30 Reverse Lunges

2:00 Easy Row

10 Air Squats

10 Push-ups

10 Box Step-ups

2 Rounds:

5 Calorie Row

5 DB Front Squats

5 Box Jumps