In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  In part 2, Today's workout combines box jumps with dumbbell "DT". This will slow the overall pace down a touch, which means we should be able to challenge ourselves with big sets on the dumbbell complex. 

Stimulus: [RPE 7-8]

Loading Target: Light-Moderate 

Target Score: 7-12 Minutes 

Box Jumps: About 1:00.  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.

Choose a weight on the dumbbells that allows you to complete the deadlifts and hang power cleans within 2 sets and push jerks unbroken throughout.

"Think of a Leg Press"

Relate the movement to a leg press exercise to help athletes understand the importance of leg drive.
Encourage them to use their legs as if pushing a heavy sled away.

The box jumps and dumbbells naturally bring the pace of this workout down from the blistering ask of normal "DT". 

This means we will want to challenge ourselves on bigger complexes than we might normally, since our grip will get a break during the box jumps. 

Consider taking only 1 break throughout each dumbbell set, breaking between dumbbell movements, or even going unbroken on each movement if possible.

BOX JUMPS

Reduce Box Height
Box Step-Ups
30 Squat Jumps 
30 Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges

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DUMBBELL MOVEMENTS

Reduce Loading/Reps
Sub Barbell (155/105)

Athletes can share boxes and go 1:1 on reps if needed.  All athletes will need their own dumbbells today, so if you need to sub kettlebells you can.