🏋️‍♂️ 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'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 is a short, fast-paced workout where breathing and shoulder fatigue will build quickly.

- Choose a row distance that takes 2 minutes or less. The hang power snatches should be light, something you can complete within 1-2 sets. Choose a burpee rep number that takes about 1 minute.

- Lateral Burpees Over Barbell: Chest and thighs must touch the ground at the bottom. 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 (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 9-12 Minutes

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

- Row: Start at a strong but sustainable pace on the first row. You want to be able to get right to the bar and start cycling snatches.

- Hang Power Snatch: Keep the bar close and drive through your legs first, avoiding muscling it up with your arms. Efficient reps are just as important as speed here, as your upper body doesn't get a break on any movement in this workout.

- Lateral Burpees Over Bar: Stay low to the ground. There's no standard to stand up tall between reps.

30/24 CALORIE ROW

- 2:15 Time Cap

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 25/20 Calorie Echo Bike

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

HANG POWER SNATCHES

- Reduce Loading/Reps

- Power Snatch

- Sub Dumbbells, @dumbbell(25/15)s

- Kettlebell Swings, @kettlebell(53/35)

- Hang Power Cleans

LATERAL BURPEES OVER BARBELL

- Reduce Reps

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Ski or Bike Erg

- 30 Air Squats

2 Rounds:

0:45 Easy Row

0:15 Hard Row

10 PVC Pass-Throughs

10 Empty Barbell Romanian Deadlifts

10 Empty Barbell High Pulls

5 Empty Barbell Hang Power Snatches

Build to Workout Weight

2 Rounds:

6/5 Calorie Row

4 Hang Power Snatches

4 Lateral Burpees Over Bar