🏋️‍♂️ 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 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.

- 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.

- 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

REPEAT FROM 5/14/2025

- Overview: Today is a high-intensity quad burner! The balance will be how fast you can go on the rower while still being able to complete the front squats quickly and unbroken.

- Choose a front squat weight you can complete unbroken and a row distance that takes about 1:00 to complete.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-10 Minutes

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

- Five-round workouts require a nuance of pacing and strategy, but the nature of this workout means your effort should always be high. Your first round will naturally be fast, rounds 2-4 should all look very similar, and round 5 is where you give your final push.

- Use the row to moderate the intensity of the workout, rowing at a pace that allows you to transition smoothly and complete the front squats quickly and ideally unbroken.

- If you have to start pausing at the top of your front squats within 4 reps of a set, break the front squats into 2 sets so you can maintain a quick cycle rate. This will also keep your row pace higher.

15/12 CALORIE ROW

- 1:15 Time Cap

- 12/10 Calorie Ski

- 15/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 15 Burpees

FRONT SQUAT

- Reduce Loading/Reps

- Sub Dumbbells, @dumbbell(35/25)s

- Goblet Squats, @kettlebell(53/35)

- 18 Air Squats

- Back Squat, @weight(135/95)

2 Rounds:

0:45 Easy Row

0:15 Hard Row

10 Air Squats

10 Cossack Squats

10 Empty Barbell Front Squats

10 Empty Barbell Front Rack Elbow Rotations

Build to Workout Weight

On The Minute x 3:

5/4 Calorie Row + 3 Front Squats