Workouts
Experimental

Daily training

2026-09-25

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General Warm-Up15 min
  • 3:00 on any machine, 0:05 burst every 1:00
  • 1:30 Standing Straddle with Soft Knees
  • 20 Staggered Stance RDL with Pause (10/side)
  • 10 Glute Bridge Walkouts
  • 5 Broad Jumps (reset between each)
Clean Complex10 min

3 Sets:
3 Deadlifts
2 Power Cleans
1 Hang Clean

Barbell: 70-80% of 1RM Power Clean -

  • Rest 2-3 Minutes Between Sets

EXPLOSIVE POWER

Stimulus
  • Overview: This is the fourth week of our 9-week Peak 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: 1-rep max tests
Week 9: Explosive power tests

  • These sets are ideally performed as an unbroken complex, not dropping the barbell between reps.
  • Fitness Attribute Improved: Explosive Power
Substitutions
  • Sub Dumbbells
  • 3 Deadlifts + 2 Hang Cleans
  • 6 Deadlifts
  • 4 Power Cleans
Movement prep

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans

Perform sets of the complex, building to starting weight

“Hop To It”18 min

4 Rounds For Time:
15 Hang Power Cleans, 95 / 65 lb
30 Lateral Bar Hops
15/12 Calorie Echo Bike
30 Lateral Bar Hops

  • Rest 1:00 Between Rounds

Time Cap: 18 Minutes

Score: Total Time (Including Rest)

AEROBIC POWER [VO2 MAX]

Stimulus
  • Overview: This workout primarily taxes the legs, shoulders, and lungs. The cleans immediately load the posterior chain, grip, and upper back, while the lateral hops and bike drive lower-body and cardiovascular fatigue. The 1:00 rest gives you a chance to recover enough to attack the next round, but not fully reset. Aim to complete one full round in about 3:00.
  • Hang Power Cleans: These should feel light and be able to be completed unbroken when fresh, and in 1-3 sets throughout the workout.
  • Lateral Bar Hops: Use a two-foot takeoff and jump laterally over the bar. Over and back counts as 2 reps. The intent is to rebound between reps at a quick, continuous cadence, mimicking the stimulus you might get from double unders.
  • Intended Intensity: RPE 8
  • Target Loading: Light (35-45%)
  • Fitness Attribute Improved: Aerobic Power [VO2 Max]
  • Target Score: 13-16 Minutes

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

Strategy
  • Attack each round from the beginning, knowing you have a full minute of rest. The rest is enough to allow you to push hard, but not long enough that you should be sprinting each round.
  • Hang Power Cleans: Keep these quick and crisp, dropping the bar if your reps slow rather than grinding through a big set. Keep the bar close to your body, pulling vertically rather than swinging the bar away from your body.
  • Lateral Bar Hops: Stay light on the balls of your feet. Use these as your pace modulator. Push them fast when you feel good and settle them when you need to catch your breath.
Substitutions

HANG POWER CLEANS

  • Reduce Loading/Reps
  • Power Cleans
  • Sub Dumbbells, 35 / 25 lb
  • Russian Kettlebell Swings, 53 / 35 lb
  • Deadlifts, 105 / 75 lb

LATERAL BAR HOPS

  • Reduce Reps
  • Lateral Hops Over a Line
  • Plate Hops
  • Double Unders
  • 45 Single Unders
  • 6 Burpees

15/12 CALORIE ECHO BIKE

  • 18/15 Calorie Bike Erg
  • 18/15 Calorie Row
  • 15/12 Calorie Ski
  • 200m Run
  • 1:15 Effort on Treadmill/Runner
  • 18 Shuttle Runs (1 rep = 10m)
Movement prep

2:00 Easy Bike
5 Hang Power Cleans (light)
20 Pogo Hops

1 Round at Workout Weight:
5 Hang Power Cleans
10 Lateral Bar Hops
5 Calorie Bike
10 Lateral Bar Hops