Deadlift
4 Sets:
4 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets
"Change-up"
For Time:
9 Clean & Jerks (135/95)
15 Clean & Jerks (115/85)
21 Clean & Jerks (95/65)
Time Cap: 10 Minutes
AEROBIC POWER [VO2 MAX]
KG | (61/43), (52/38), (43/29)
AGE GROUP
13-15 & 55+ | (115/85). (95/65), (75/55)
KG | 52/38), (43/29), (34/25)
For Time:
9 Clean & Jerks (155/105)
15 Clean & Jerks (135/95)
21 Clean & Jerks (115/85)
Time Cap: 10 Minutes
KG | (70/47), (61/43), (52/38)
In part 1, This is the third week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. We're contrasting heavy deadlifts with broad jumps to stimulate power development. BE EXPLOSIVE with your broad jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
In part 2, We have a fun, challenging barbell conditioning piece today with descending weight, but ascending reps. On paper it looks like one continuous workout, but with having to change our own weights, it actually makes this a series of intervals, meaning our aim should be to work hard during each interval. Use one barbell, changing your own weights. Choose loading that you can complete for steady singles on the first two barbells and either small sets or quick singles on the final barbell.
Score: Time
Intended Intensity: RPE 8-9
Target Loading: Moderate (55-65%), Light-Moderate (45-55%), Light (35-45%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 5-8 Minutes
Clean & Jerks: You should be able to complete at least 5 reps per minute on the first barbell, 7 reps per minute on barbell two, and 10 reps per minute on barbell three.
Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.
The arms and back provide support, but the primary force comes from the legs.
Cue athletes to drive their heels into the ground.
Your pace should be fast and aggressive while working at each barbell.
How you break your sets up is up to you: you can do fast singles, cluster sets of touch-and-go reps, or attempt to complete each set unbroken.
During the changing of your weights, try your best to catch your breath and slow your heart rate down so you can work hard during the next barbell.
Weight changes should take 0:30-0:45.
Each barbell should take between 1:00-2:00 to complete.
CLEAN AND JERK
Reduce Loading/Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells, (50/35)s - (35/25)s - (25/15)s
Kettlebell Swing, (70/53) - (53/35) - (35/26)
TEAM VERSION:
[TEAMS OF 2]
For Time:
18 Clean & Jerks (135/95)
30 Clean & Jerks (115/85)
42 Clean & Jerks (95/65)
Time Cap: 15 Minutes
- One partner works at a time.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Clean & Push Jerk Warm-Up
General Deadlift Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Posterior Pump
[PART A]
3 Sets For Quality:
20 Banded GHD Hip Extensions
* Rest 1-2 Minutes Between Sets
[PART B]
Tabtata Plate Push
8 Rounds:
20 Seconds Work
10 Seconds Rest
MINDSET
Bruce Lee
"Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it."
Authenticity and self-expression are more valuable than trying to imitate someone else’s success.
