In Part 1, we are starting our second week of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In part 2, This workout is a blend of cardio, strength, and barbell cycling. The double unders will elevate your heart rate, while the deadlifts and hang power cleans will challenge your grip and posterior chain. The key is to stay smooth and efficient on the double unders, breaking the barbell work into manageable sets if needed. Keep a steady pace throughout to avoid burning out early, especially on the barbell movements. The goal is for this to be a 10-15 minute workout (18 Minute cap).

Score | Time to complete work.

Double Unders | Around 1:00 or less. 

Hang Power Cleans | This should be our deciding factor for our loading, We should be able to complete these sets of 15 in 2 sets. 

Deadlifts | Our loading should allow for 2 sets or less here. 

Knee Position in the Deadlift

Today’s focus is on pushing the knees out of the way during the deadlift to maintain an optimal bar path and ensure efficient movement. As the barbell rises from the floor, it’s crucial to keep it close to the body, allowing for a stronger and more controlled lift. By actively pushing your knees back during the initial pull, you create a straight bar path and avoid letting the bar drift forward, which could strain the lower back. Proper knee movement allows for better leverage and smoother transitions from the ground to the top of the lift.

DOUBLE UNDERS

Reduce Reps
90 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

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DEADLIFTS

Reduce Loading 
Reduce Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

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HANG POWER CLEANS

Reduce Loading/Reps 
Sub Regular Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light)