🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the seventh 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.

- 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.

- 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: Your grip and shoulders will take the brunt of the work in this heavy, gritty muscular endurance piece.

- Single DB Hang Clean & Jerks: Use a single dumbbell and complete all 8 reps on one arm before switching. These are from the hang position, so the dumbbell should not touch the ground between reps. Choose a dumbbell weight you can complete in no more than 2 sets per arm.

- Dumbbell Deadlifts: Use two dumbbells. As you cycle reps, only one head of each dumbbell needs to touch the ground. These should be completed in 1-2 sets.

- Row: Should take no longer than 1:00 to complete.

- Carries: Break the plate hug carry no more than twice, and the farmer's carry no more than 4 times. If you have not left for your farmer’s carry by minute 12:00, complete the remaining time as a farmer’s carry march in place.

- Intended Intensity: RPE 6-7

- Target Loading: Heavy

- Fitness Attribute Improved: Muscular Endurance

- Target Score: 11-14 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)

- Plate Hug Carry: Keep your elbows slightly down and let the plate rest on the pits of your elbows and forearms. Squeeze your shoulders back to bring the plate tight against your chest. Try your best to keep your ribs stacked over your hips so you don’t lean back too much.

- Single DB Hang Clean & Jerks: This is a heavy dumbbell, so plan for 2 sets on each arm. Keep the dumbbell moving vertically and close to your body through the pull. Drive with your legs, then use a small dip and strong hip extension rather than pulling early with your arm.

- Dumbbell Deadlifts: Set up with a strong, braced core. Hinge with a flat back and drive through the heels.

- Row: This is meant to keep your heart rate elevated. Approach it at a pace that allows you to get off the rower and immediately pick up the dumbbell. No need to push it here.

- Farmer's Carry: This will feel long, heavy, and grippy by this point in the workout. Break before you get close to your grip giving out. Hook grip if possible. Pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.

PLATE HUG CARRY

- Reduce Loading/Distance

- Goblet Carry

- Front Rack Carry, Lighter Dumbbells or Barbell

- Sandbag or D-ball Carry

SINGLE DUMBBELL HANG CLEAN & JERK

- Reduce Loading/Reps

- Dumbbell Snatch or Hang Snatch

- Kettlebell Swing

- 12 Barbell Hang Clean & Jerks, @weight(95/65)

DUMBBELL DEADLIFTS

- Reduce Loading/Reps

- Sub Barbell, @weight(95/65)

- Sumo Deadlift

- Good Mornings

- Sub Kettlebells

16/12 CALORIE ROW

- 12/10 Calorie Ski

- 16/12 Calorie Bike Erg

- 12/10 Calorie Echo Bike

- 200m Run

- 1:00 Effort on Treadmill/Runner

- 16 Shuttle Runs (1 rep = 10m)

- 16 Burpees

FARMER’S CARRY

- Reduce Loading/Distance

- Sub Kettlebells or Plates

- 2:00 Farmer’s Carry March in Place

- 2:00 Farmer’s Carry Hold

2:00 Easy Row

10 Good Mornings

10 Single DB Strict Press (Each Side, Light)

10 Dumbbell Romanian Deadlifts

50m Light Plate Hug Carry

50m Light Farmer’s Carry

Build to Workout Weights

2 Rounds:

2 Single DB Hang Clean & Jerks (Each)

4 Dumbbell Deadlifts

6/5 Calorie Row