🏋️‍♂️ 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 single power cleans with 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.

- Power Cleans: These should be performed as single reps (not touch-and-go). Take no longer than 10 seconds to reset between reps.

- Depth Drop to Broad Jump: Step off a low box, landing in an athletic stance. As soon as you land, immediately perform a broad jump for max distance. Reset between reps.

- Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

DEPTH DROP TO BROAD JUMP

- Broad Jumps

- Squat Jumps

- Vertical Jumps

- Seated Box Jumps

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

5 Power Cleans at a Light-Moderate Weight

3 Power Cleans at a Moderate Weight

Build to Starting Weight

- Overview: This short, sprint-style triplet hammers the posterior chain, chest, and lungs.

- Choose weights that allow you to complete both the bench press and deadlifts unbroken. The deadlifts and burpees together should take 1 minute or less per round.

- Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.

- Intended Intensity: RPE 7-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-10 Minutes

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

- This is a short, fast piece, so push the pace from the start.

- DB Bench Press: Aim to go unbroken every round. The reps are low enough that grinding through a couple of slow reps at the end will still be quicker than breaking.

- Lateral Burpees Over Bar: Keep a steady, athletic cadence and stay low to the ground. There is no standard to stand up tall during your reps. Expect some chest fatigue in your burpee from the bench press before these.

- Deadlifts: Keep a tight core, bracing well throughout your reps. We're aiming for unbroken sets, but one break is okay if you keep it quick. Your posterior chain will get a break on the bench press after these.

DUMBBELL BENCH PRESS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Floor Press

- 12 Hand-Release, Weighted, or Deficit Push-ups

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row, Ski, or Bike Erg

- 14 Air Squats

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

2:00 Easy Bike or Row

10 Push-ups

10 Squat Jumps

5 Burpees

Build to Working Weights

2 Rounds:

4 DB Bench Press

4 Lateral Burpees Over Bar

4 Deadlifts

- 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.

- Couch Stretch Against Wall: Place the back foot on the wall behind you and the front foot forward. Drive your hips toward the wall, feeling the stretch in the front of the hip and quad.

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

- Split Squat + DB Overhead Press: From a split stance, press a dumbbell overhead while staying tall through the torso. Press with the arm opposite the forward leg.

- Prone Pinwheels: Lying face down, move one arm overhead and the other toward your hip in a circular, alternating pattern while keeping your torso stable.

- Fitness Attribute Improved: Mobility