In part 1, This is the fourth week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training.  We're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive. 

In part 2, The dumbbells today are designed to be on the lighter side - something that allows you to complete all of the thrusters and lunges unbroken.

Score: Rounds + Reps

Intended Intensity: RPE 7-8

Target Loading: Light

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 5-8 Rounds 

Toes to Bar: Choose a toes-to-bar variation you can complete within 2 sets. 

Thrusters:  Load should allow for unbroken reps. 

Walking Lunge: Hold two dumbbells at your sides in the farmer's carry position. Complete 6 lunge steps away from the rig and 6 lunge steps back.

Grip the ground

In both our squats we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

Work diligently on the toes to bar, breaking as needed in order to complete the dumbbell portion unbroken for as many rounds as possible throughout the full 10-minute AMRAP. 

If you are starting to need to break the dumbbell portion, take an extra 5-10 seconds of rest after the toes to bar before you pick the dumbbell. We would like to see larger sets on the dumbbell than see you have to start breaking it up a lot. 

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 THRUSTERS

Reduce Reps/Loading
Sub Kettlebells
Sub Barbell (75/55)
Wallballs
16 Air Squats 

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DOUBLE DUMBBELL WALKING LUNGE

Reduce/Remove Loading
Reduce Steps
Sub Kettlebells or Barbell
Forward Lunges in Place
Reverse Lunges
Jumping Lunges

If possible, have athletes position their dumbbells close to their place on the rig, so that they can have quick transitions from one movement to the next.