🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the sixth 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

REPEAT FROM 6/6/2025

- Overview: These fast-paced intervals will challenge you with a heavier dumbbell and high box. With a minute of rest between work intervals, look to move with purpose and push the pace during each interval.

- Workout Flow: Work for the full 3:00 each window, rest 1:00, then pick up exactly where you left off. So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 7 snatches before moving on to the toes to bar.

- Choose reps/weights/variations that allow you to complete at least one full round inside each 3:00 window.

- Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.

- Box Jumps: 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 7-8

- Target Loading: Moderate-Heavy

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 4-8 Rounds

- With 1:00 rest between each 3-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

- As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

- DB Snatches: Single reps (switching arms when the dumbbell is resting on the ground) will be the best strategy for most due to the heavy dumbbell. Good, efficient mechanics will be especially important. Keep the dumbbell close to your body, traveling in a straight path with your elbow leading the way. Generate power from your hips and legs. Dip under the dumbbell in the catch so you don't have to pull the dumbbell as high overhead.

- The box jumps are the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Power Snatches, @weight(65/45)

TOES TO BAR

- Reduce Reps

- V-Ups

- Toes To As High As Possible

- Knees To Chest

- Hanging Knee Raises

- GHD Sit-Ups

- Sit-Ups

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 24 Squat Jumps

- 24 Jumping Lunges

- Alternating Single-leg Squats (Pistols)

- 24 Reverse Lunges

- Broad Jumps

3:00 on Any Machine, 0:10 Burst Each Minute

0:30 Single-Arm Overhead Dumbbell Carry (Each Arm)

Build to Dumbbell Snatch Weight

0:30 Dead Hang From Pull-up Bar

5 Kipping Swings

5 Toes to Bar

15 Pogo Hops (Each Leg)

5 Box Jumps (Shorter Box)

3 Box Jumps (Workout Height)

1-2 Rounds:

4 Dumbbell Snatches

4 Toes to Bar

4 Box Jumps