🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week Power strength cycle. This week, we're testing explosive power by building to heavy singles on push press and clean, and finding our max broad jump.

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

- Take 10-15 minutes and no more than 5 sets to build in weight to a heavy 1-rep for the day. Your top set should be challenging but should remain technically sharp.

- 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

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

3 Power Cleans at a Moderate Weight

2 Power Cleans at a Moderate-Heavy Weight

Begin Build

- Overview: This workout features two big rounds with a lot of posterior-chain fatigue. The row elevates heart rate quickly, the hang power cleans work grip and pulling, and the high box jumps challenge coordination under fatigue.

- The row should take 2:00 or less to complete. Choose a barbell weight you can complete in 1-3 sets across both rounds. Full rounds should take less than 6:00 to complete.

- Box Jumps: Choose a higher box than you normally use. Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 6-8

- Target Loading: Light-Moderate (45-55%)

- Fitness Attribute Improved: Aerobic Power

- Target Score: 9-12 Minutes

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

- A smooth pace is key. Find a pace you can hold for the duration of the workout and stick with it.

- This workout is won in round 2. Approach round 1 conservatively so you can really lean into a strong second round.

- Row: Row at the fastest pace that allows you to get off the rower and immediately pick up the barbell without hesitation. The high box jumps before the second row are less cardiovascularly taxing than many other movements, so you may feel like you have more in the lungs to give to the final row.

- Hang Power Cleans: Expect some grip and pulling fatigue here, as you're coming right from pulling on the rower. Only cycle reps for as long as you can maintain quick, efficient reps. Once your grip/pull starts to fatigue, drop the bar and take a quick break. Holding on for big, slow sets will have diminishing returns.

- Box Jumps: Approach these calmly and with consistency. The higher box requires more mental focus and coordination, so stay engaged. Use your arms for momentum.

30/24 CALORIE ROW

- 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 CLEANS

- Reduce Loading/Reps

- Power Cleans

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

- Kettlebell Swings, @kettlebell(53/35)

- Deadlifts, @weight(135/95)

BOX JUMPS

- Reduce Box Height

- Box Step-ups

- 40 Squat Jumps

- 40 Jumping Lunges

- Alternating Single-Leg Squats

- 40 Reverse Lunges

1 Round Easy:

10 Calorie Row

5 Light Hang Power Cleans

6 Box Step-ups

5 Box Jumps (Lower Height)

2 Rounds at Workout Pace:

5 Calorie Row

4 Hang Power Cleans

3 Box Jumps