🏋️‍♂️ 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 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 5/23/2025

- Overview: We're alternating between descending reps of thrusters and a fixed-distance row in today's VO2 max workout. Choose a thruster weight that is challenging, but able to be completed in 1-2 sets throughout.

- Your rowing efforts largely dictate the intensity of this workout. Because the thrusters demand a specific intensity to complete, the harder you row, the more intense this workout will feel.

- Intended Intensity: RPE 7-8

- Target Loading: Moderate-Heavy (65-75%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 8-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (100/90m = 1 rep)

- We suggest rowing at a moderately hard intensity (near your 2k row PR pace) for your first two rows. Then, pick up the pace and tempo of each successive row.

- The first two sets of thrusters (10 & 8 reps) may need to be broken into two sets in order to keep your row pace crisp. The last three sets of thrusters (6, 4, & 2 reps) should ideally be performed unbroken.

THRUSTERS

- Reduce Reps/Loading

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

- Wallballs

- 20-16-12-8-4 Air Squats

400/360 METER ROW

- 2:00 Time Cap

- 300/250m Ski

- 800/720m Bike Erg

- 20/18 Calorie Echo Bike

- 400m Run

- 1:30 Effort on Treadmill/Runner

- 25 Shuttle Runs (1 rep = 10m)

2 Rounds:

0:45 Easy Row

0:15 Hard Row

10 Empty Barbell Front Squats

10 Empty Barbell Push Press

5 Empty Barbell Thrusters

Build to Workout Weight

2-3 Rounds, Increasing Intensity:

2-3 Thrusters

100m Row