🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week Power strength cycle. Today, we're testing lower-body explosive power via the broad jump.

Weeks 1-7: Compound lifts that increased in load & decreased in reps, leading to maximal strength and power improvements.

Week 8: Explosive power tests

- Stand with feet hip-width apart and toes behind a line. Swing your arms back, hinge slightly at the hips, then explosively jump forward, powerfully driving the arms up and extending your legs aggressively. Land firmly in an athletic stance with bent knees, both feet hitting the ground at the same time. The landing must be stuck without falling backward or hopping.

- Your jump distance is measured from the starting line to the back of the heel closest to the line.

- Rest the full 2 minutes between attempts. This is a max effort test, and fatigue will mask your actual power.

- Fitness Attribute Improved: Explosive Power

BROAD JUMP

- Vertical Jump

- Single-Leg Broad Jump

- Box Jump for Height

- Seated Box Jump

Bike Sprints: 3x 0:10 Sprint, Rest 1:00 Between

10 Pogo Hops Each Side

5 Squat Jumps

20 Two Footed Pogo Hops

3 Short Broad Jumps

3 Moderate Broad Jumps

- Build to a heavy triple over the four working sets. This isn't a max test, so leave 1-2 reps in the tank. Quality reps matter more than hitting maximal load.

- Squat to full depth with your hip crease below the top of your knee, keeping your elbows up and chest tall. Stand to full extension (both hips and knees) at the top.

- Fitness Attribute Improved: Absolute Strength

- Keep your eyes on the horizon or slightly upward.

- Feet should be hip to shoulder width apart.

- Take a deep breath and brace your core before each rep. Drive out of the bottom with your chest up and elbows high to help keep your back erect.

FRONT SQUAT

- Squat to Box or Bench

- Sub Dumbbells

- Back Squats

- Lunges

0:30 Bootstrap Hamstring/Hip Stretch

0:30 Bottom Of Air Squat Hold

10 Air Squats

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Bottom of Front Squat Hold

10 Empty Barbell Front Squats

5 Front Squats at a Light Weight

3 Front Squats at a Moderate Weight

Build to Starting Weight

- Overview: This short, hard piece is designed to push aerobic power. These are meant to be hard efforts and fast-paced rounds. You're going to feel this in the lungs, legs, and shoulders.

- The run should take around 4 minutes to complete. Choose a barbell weight you can complete in 1-2 sets each round. Take the barbell from the floor.

- Intended Intensity: RPE 8-9

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

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 7-10 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

- Run: Aim for a hard, but repeatable pace, roughly your 10k pace. Don't sprint round 1 and have to trudge through round 2. After finishing each run, you want to be able to take a quick breath and immediately pick up the barbell.

- Push Press: Use your legs aggressively and aim for no more than one quick break per round. Breathe at the top and keep your dip vertical to stay efficient.

- We want a strong second round, so don't come out too hot in round 1 to have the wheels fall off in round 2. If that means you need to take an extra break in the push press, that's fine.

- The second run will feel harder than the first. Settle into your pace by the 100m mark and hold it steady.

800M RUN

- 1,000/900m Row

- 800/720m Ski

- 50/40 Calorie Echo Bike

- 2,000/1,800m Bike Erg

- 4:00 Moderate-Hard Effort on Treadmill/Runner

PUSH PRESS

- Reduce Loading/Reps

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

- Strict Press

- Push Jerk

- Sub Kettlebells

- Kipping Handstand Push-ups

400m Easy Run

0:20 Empty Barbell Overhead Hold

0:20 Back Rack Elbow Rotations

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

Build to Workout Weight

2 Rounds at Workout Pace:

200m Run

5 Push Press