In part 1, This is the fifth week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.  In part 2, Today's AMRAP tests your grip and forearm stamina. Choose weights and reps that allow for unbroken sets throughout.

Score: Rounds + Reps 

Target Score: 7-12 Rounds 

Stimulus: Lactate Threshold [RPE 6-7]

DB Snatch: Single DB, alternate each rep.  Unbroken sets.

Toes to bar: Unbroken sets.

DB Box Step Ups: Hold two dumbbells at your sides as you step onto the box. Must reach full lockout/extension of the hips/knees at the top of the box. Men and women use the same height of box.

Drive Through the Front Heel + Knees Tracking Over Toes

Push up through the front heel when returning to standing.

Ensures proper glute and quad engagement.

Knees should follow the direction of the toes during the lunge.

Prevents knee collapse and maintains alignment

Today’s workout revolves around mitigating grip fatigue. Don’t be afraid the break the toes to bar into two sets.

Focus on quick transitions. There are a lot of them! 

As often as possible, try to hook grip the dumbbells during the step-ups to save your grip. If you can hook grip, hold the dumbbells with your hands as far forward on the dumbbell as possible. This will place the dumbbell head against your thumb and help lock in your grip.

DUMBBELL SNATCH  

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Hang Power Snatches (95/65)

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups   

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DUMBBELL BOX STEP-UPS

Reduce Reps/Loading/Box Height
Sub Kettlebells
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups

For room set-up, try arranging the boxes close to the rig so that transitions can be quick and efficient.