🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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 are contrasting heavy push press with plyo push-ups to stimulate power development in the pressing muscles. Be explosive in your plyo push-ups. 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 (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.

- Push Press: The barbell starts at the shoulders. Dip with the knees, drive through the legs, and press the barbell to full lockout overhead. Your elbows must be fully locked out with the bar directly over your midfoot at the top of each rep.

- Plyo Push-ups: Lower your chest to the ground in a controlled push-up. Explosively push off the floor, aiming to get your hands as high off the ground as possible. Land softly and immediately descend into the next rep.

- Fitness Attribute Improved: Explosive Power

PUSH PRESS

- Reduce Loading

- Dumbbell Push Press

- Strict Press

- Dumbbell Strict Press

- Push Jerk

- Strict Handstand Push-ups

PLYO PUSH-UPS

- Clapping Push-ups

- Regular Push-ups (Explosive)

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press (Light, Explosive)

- Kneeling Medball Chest Passes

- Medball Throws

- Medball Slams

5 Push-ups

3 Plyo Push-ups

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

8 Push Press at Light Weight

5 Push Press at Moderate Weight

Build to Working Weight

- Overview: Today's workout challenges the muscular system. Your limiting factor will be upper-body pressing fatigue rather than cardiovascular fatigue.

- Choose weight/variations for each movement that you could complete unbroken when fresh. As fatigue accumulates, you'll likely need to break each movement into multiple sets. Full rounds should take around 3-4 minutes to complete.

- Strict Press: Keep your lower body completely still (no dip or leg drive) with feet flat on the ground.

- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.

- Intended Intensity: RPE 5-7

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 13-16 Minutes

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

- The pressing muscles are the limiter. Break early so you still have something left in the tank for the final rounds when muscular fatigue will really become a factor.

- Row: Aim for a steady cadence, targeting slightly slower than your 5k PR pace. The row is simply intended to keep your heart rate elevated, making it harder to clear fatigue. We're not looking to hammer the lungs in this workout, so feel free to treat this row as active recovery.

- This workout is about building muscular endurance, so it's okay to grind through slow reps today. You can aim for larger sets where reps start to slow, or smaller sets with quick breaks between. Your choice.

21/18 CALORIE ROW

- 18/15 Calorie Ski

- 18/15 Calorie Echo Bike

- 21/18 Calorie Bike Erg

- 200m Run

- 1:30 Effort on Treadmill/Runner

- 20 Shuttle Runs (1 rep = 10m)

STRICT PRESS

- Reduce Loading/Reps

- Sub Light Dumbbells

- Push Press

- Push Jerk

- Strict Handstand Push-ups

- Overhead Hold

PUSH-UPS

- Reduce Reps

- Box Push-ups (Hands Elevated)

- 30 Plank Shoulder Taps

- Push-ups from Knees

TOES TO BAR

- Reduce Reps

- V-ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-ups

- Sit-ups

2:00 Easy Row

10 Push-ups

10 Kipping Swings

10 Empty Barbell Strict Press

2 Rounds at Workout Weight:

6 Calorie Row

5 Strict Press

4 Push-ups

3 Toes to Bar