🏋️‍♂️ Workouts 🏋️‍♀️

- In addition to priming the body for the power cleans, this piece develops tissue strength and reactive power. Move crisply and quickly, but never at the expense of good mechanics.

- Depth Jump: Drop off the box, landing in an athletic position with hips back and knees bent, then immediately rebound vertically. Ground contact should be brief. The landing should be quiet.

- Choose a box height you can rebound out of quickly. If you're slow off the ground, decrease the box height.

- Fitness Attribute Improved: Explosive Power

- Depth Drop (No Jump)

- Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Broad Jumps

- Vertical Jumps from Standing

2 Rounds:

10 Pogo Hops

5 Squat Jumps

3 Box Jumps to Stuck Landing

3 Light Depth Drops

- Overview: This is the second week of our 9-week Max Effort strength cycle. After months of building volume and power, this cycle shifts the focus to intensity, with fewer total sets, heavier loads, and one max effort set. This will prepare your nervous system for the heavy singles coming in the next cycle.

Weeks 1-3: Compound lifts that increase in load & decrease in reps

Week 4: Back-off with alternate lifts

Weeks 5-7: Compound lifts at higher percentages than weeks 1-3

Week 8: 3-rep max tests

Week 9: Back-off with alternate lifts

- For the final max rep set, stop when bar speed slows significantly or form breaks. Don't grind the last rep. Leave one in the tank. Record your final set reps in the Workout Notes.

- These should be performed as unbroken (touch-and-go) 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

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

Build to Starting Weight

- Overview: In this simple, fast-paced workout, we're working through one big set of deadlifts, then capping it off with a row. Expect to feel this primarily in your posterior chain and lungs.

- Choose a deadlift weight you can complete 15+ unbroken reps at when fresh. The row calories should be a number you can complete within 4-6 minutes.

- Intended Intensity: RPE 7-9

- Target Loading: Light (40-50%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 6-8 Minutes

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

- This workout is won on the row, not the deadlifts. It will be tempting to push the deadlifts, but if reps are taken to fatigue or failure, it will negatively impact your ability to row at a hard, fast pace. Stay composed and in control through the deadlifts.

- Deadlifts: Knock out a big unbroken set to start, but drop the bar as soon as your cycle speed slows. Take a quick break, then continue your reps, only working until your reps slow again. This isn't the workout to grind through slow reps.

- Row: Quickly settle into a sustainable pace (somewhere between your 2k and 5k PR paces) and hold for the first half. Pick up the pace slightly for the next quarter, then finish out the final quarter all-out.

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Romanian Deadlifts

- Sumo Deadlifts

- Hex Bar Deadlifts

80/64 CALORIE ROW

- 64/52 Calorie Ski

- 64/52 Calorie Echo Bike

- 80/64 Calorie Bike Erg

- 1,000m Run

- 5:00 Hard Effort on Treadmill/Runner

2 Rounds, Building in Weight:

1:00 Easy Row

5 Deadlifts

At Workout Weight:

10 Deadlifts

10 Calorie Hard Row