Deadlift
3 Sets [Building In Weight]:
2 Deadlifts at 85-95%
Rest 2-3 Minutes Between Sets
Achoo! [BENCHMARK]
On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: (135/95)
KG | (61/43)
AEROBIC POWER [VO2 MAX]
AGE GROUP
13-15 & 55+ | (115/85)
KG | (52/38)
Same as Class
In part 1, This is the fourth and final 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. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today! In part 2, Today's benchmark workout tests your aerobic power, particularly your ability to utilize oxygen at high-intensity levels (VO2 max). Work at a challenging yet smart pace throughout that allows you to maintain or increase your efforts toward the end.
Score: Total Burpees Over Bar
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 40-80 Burpees
Barbell: Choose a barbell weight that allows you to complete the front squats and push jerks unbroken throughout. We're looking for the barbell reps to take about 30 seconds, leaving you about 30 seconds for the burpees.
Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
"Legs First, Back Second":
Reinforce the sequencing of the lift – legs initiating the movement, followed by the engagement of the back.
Discourage lifting with the back before fully engaging the legs.
We want to maintain a challenging yet sustainable pace throughout today's workout, with the ability to increase our pace and effort in the final two minutes.
It may make sense for a lot of athletes to complete the power cleans in single reps so they can complete the front squats and push jerks unbroken.
Ideally, we are able to complete the barbell work in 30 seconds or less and then aim to complete one burpee every 3-5 seconds.
Stay low during the lateral burpees over the bar. There is no standard to stand up tall during your reps.
BARBELL COMPLEX
Sub Dumbbells (50/35)s
5 Power Cleans + 5 Front Squats
5 Power Cleans + 5 Push Jerks
LATERAL BURPEES OVER BARBELL
Lateral Burpees With Step Over
Regular Burpees
Calorie Row or Ski
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Achoo Barbell Flow
General Deadlift Warm Up
(24-39 minutes)
(39-45 minutes)
Practice Round
Break
Workout adjustments if needed
(45-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Posterior Pump
3 Supersets:
10 Staggered Stance Dumbbell Deadlifts (R)
10 Staggered Stance Dumbbell Deadlifts (L)
10 Dumbbell Bulgarian Split Squats (R)
10 Dumbbell Bulgarian Split Squats (L)
* Rest 1-2 Minutes Between Supersets
MINDSET
Robert Anthony
"Forget about all the reasons why something may not work. You only need to find one good reason why it will."
Focus on possibilities rather than obstacles; one compelling reason can outweigh many doubts.
