🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This plyometric pairing builds elastic power and lower-leg stiffness by combining high, forceful jumps with rapid, reactive hops. The intent is to train speed, rhythm, and efficient ground contact without muscular fatigue.

- Tuck Jumps: Focus on maximal height and quick knees-to-chest without collapsing in the landing. Stay tall and light on the feet.

- Pogo Hops: Stay tall and stiff through the ankles, with minimal knee bend, and bounce quickly off the balls of your feet like a spring. Minimize ground contact time.

- Each minute should feel crisp and energetic, not exhausting. Prioritize rebound quality over intensity.

- Fitness Attribute Improved: Explosive Power

- High Box Jumps

- Seated Box Jumps

- Depth Broad Jumps

- Band-Resisted Broad Jumps

- Broad Jumps

- Jumping Lunges

- Squat Jumps

- Max Height Vertical Jumps

- Quick Feet Drills

- Agility Ladder

Roll out feet with a lacrosse ball

Roll out calves with a foam roller

Quad stretch

Big toe stretch against a wall

15 Bent-Knee Calf Raises (Each Leg)

10 Single-Leg Jumps (No Rebound)

2 Rounds:

20 Tip Toe Walk Steps

20 Pogo Hops Forward

20 Quick Feet Steps Over A Line

- Overview: This is the fourth week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before jumping back into the strength progression next week.

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

- 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: There is no rest between sets in this full-body workout. You have 12 minutes of straight work, so come out at a pace you can hold throughout.

- We're looking to have at least 45-60 seconds to accumulate hang clean & jerks each set, so moving quickly on the row and box jump overs.

- Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.

- Hang Clean & Jerks: The barbell should be light, a weight you can cycle in sets of 10 or more when fresh.

- Intended Intensity: RPE 8-9

- Target Loading: Light (35-45%)

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 70-100 Reps

- Treat this workout like a 12-minute AMRAP. There is no rest, so don't exhaust yourself in the beginning sets. We're aiming for consistency across all rounds, always working at a sustainable pace.

- Row: Open each row hard for the first few pulls, then settle for the remaining calories, ending with enough to immediately start the box jump overs.

- Box Jump Overs: Stay low and lateral. Don’t fully stand up on the box. Land softly, turn in the air or pivot on top, and step off before jumping into your next rep. Eliminate unnecessary steps.

- Hang Clean & Jerk: Stay snappy and break before your turnover slows. Once the 2-minute interval is up, you're right back on the rower, so we don't want to empty the tank here. Don't grind out slow reps.

- Keep your transitions tight and challenge yourself to start the next movement before it's comfortable.

12/10 CALORIE ROW

- 10/8 Calorie Ski

- 12/10 Calorie Bike Erg

- 10/8 Calorie Echo Bike

- 150m Run

- 0:50 Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

- 12 Burpees

BOX JUMP OVERS

- Decrease Reps

- Reduce Box Height

- Box Jumps

- Box Step Overs

- Box Step-ups

- 16 Squat Jumps

- 16 Jumping Lunges

- Alternating Single-Leg Squats

HANG CLEAN & JERK

- Reduce Loading

- Power Clean + Push Jerk

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

- Kettlebell Swing

- Dumbbell Snatch

- Power Clean

2:00 Easy-Moderate Row

5 Box Jumps

5 Light Hang Cleans

5 Light Push Press

2 Rounds:

5 Calorie Row

4 Box Jump Overs

4 Hang Clean & Jerks