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Feb 20

Hurry Back

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Workout

Sumo Deadlift

3 Sets:

6 Sumo Deadlifts

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* Build In Weight To Technical Failure

* Rest 2-3 Minutes Between Sets

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"Hurry Back"

For Time:

40-30-20-10 Box Jumps (24"/20")

20-15-10-5 Power Cleans (155/105)

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Time Cap: 18 Minutes

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KG | (70/47)

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AGE GROUP

13-15 & 55+ | (115/85)

KG | (52/38)

Open-Games

Power Clean: (185/135)

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, This is the seventh 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, This workout brings a fast-moving blend of explosive power and stamina. Start with smooth, steady box jumps to keep your heart rate in check, and dial in your mechanics to help mitigate fatigue during the barbell.

Scoring

Score: Time

Movements

Target Score: 8-15 Minutes

Target Loading: Moderate

Stimulus: VO2 Max [RPE 7-8]

Box Jumps: Around 2:00-1:30-1:00-0:30. Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

Power Cleans: Choose a barbell weight that you can complete in steady singles throughout.

The One | Teaching Focus

Hips Lower Than Shoulders + Knees Out

Hips should stay lower than the shoulders at setup.

Maintains balance and ensures a strong pull.

Knees track over toes throughout the lift.

Prevents inward collapse and protects the knees.

Strategies

Box Jumps: Focus on smooth, consistent pacing. Avoid rebounding to protect the Achilles and manage fatigue more effectively. Maintain a steady rhythm and stay relaxed to control your breathing.

Power Cleans: Break these into quick singles or small, controlled sets to maintain efficiency and avoid fatiguing early. Focus on strong positioning and a smooth bar path.

Overall: Transitions should be purposeful but efficient. Gradually build intensity as reps decrease, keeping movement quality sharp throughout.

Modifications

BOX JUMPS

Reduce Box Height
Box Step-Ups
2x Squat Jumps
2x Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges

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POWER CLEANS

Reduce Loading/Reps
Sub Dumbbells (50/35)s
Deadlifts (225/155)
Hang Power Cleans (135/95)

Logistics

You can split the group into two and have one start on box jumps, and the other start on the power cleans for large classes.

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

1:30 Box Step Ups
0:30 Elevated Pigeon on Box (right)
0:30 Elevated Pigeon on Box (left)
0:30 Air Squats
5 Broad Jumps
5 Low Box Jumps
3 Box Jumps

Specific Warm-Up
_{(9-21 minutes)}

(9-24 minutes)

Power Clean General Warm-Up

5 Power Clean Dip + Drive
Focus: Speed through the middle
Emphasize quick hip extension, with the bar moving smoothly through the middle of the lift.
5 Power Clean Deadlift + Shrug
Focus: Timing of the shrug
Cue athletes to finish the deadlift, then shrug with explosive timing.
5 Power Clean High Pull
Focus: Bar close to the body
Ensure athletes keep the bar close to their body throughout the pull, especially after the shrug.
5 High Hang Power Cleans
Focus: Footwork and strong front rack position
Emphasize quick foot movement and a solid catch in the front rack position, elbows high.
5 Hang Power Cleans
Focus: Footwork and fast elbows
Emphasize quick footwork into the receiving position and fast elbows through to a strong front rack.
5 Power Cleans
“Jump” - Full extension of hips and knees before pulling
Ensure athletes reach full extension through the hips and knees before beginning the pull under the bar.

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Sumo Deadlift | Tell, Show, Do, Check

Establish stance, grip, & set up
Wide stance with feet slightly turned out (likely 2x squat stance)
Bar over the middle of the foot
Full grip on bar with hands inside legs
Bar in contact with shins
Shoulders on top of bar
Chest up
Eyes forward
5 Cued Reps - Hips to Above Knee
Focus: Hips back first in the descent
Emphasize driving the hips back while keeping the chest up and bar close to the body.
5 Cued Reps - Above Knee to Mid Shin
Focus: Knees out of the way
Cue athletes to pull the knees out of the way and control the bar path as it lowers to mid-shin, maintaining tension in the hips.
5 Cued Reps - Mid Shin to Standing
Focus: Driving with the legs
Ensure the shoulders and hips rise together, with the athlete pushing through the legs until the bar passes the knees.

Strength
_{(21-33 minutes)}

(24-36 minutes)

Build In Weight To Technical Failure
Aim for ~70-80% of 1RM
Rest 2-3 Minutes Between Sets

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

4 Box Jumps
2 Power Cleans
4 Box Jumps

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-60 minutes)

Look For‍

Box Jumps: Ensure athletes are not rebounding on box jumps. While starting out with big sets on these, encourage athletes to find a steady rhythm as they move, as athletes get fatigued, encourage them to jump high in order to land high!
Power Cleans: These power cleans should be somewhat challenging today, look for athletes to start each rep with a solid set up position each rep.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Bike Conditioning

8 Sets For Calories:

1:40 Work [RPE 6-7]

0:20 Rest

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MINDSET

Tom Lehrer

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"Life is like a sewer. What you get out of it depends on what you put into it."

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The effort and attitude you bring to life determine the quality of your experiences.

Additional Elements

Have questions?

Reach out!

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