Sumo Deadlift
3-4 Sets:
3 Sumo Deadlifts at 75-85%
* Rest 2-3 Minutes Between Sets
"Light Headed"
21-18-15-12-9:
Power Snatches (75/55)
Box Jumps (24"/20")
Time Cap: 15 Minutes
KG | (34/25)
AEROBIC POWER [VO2 MAX]
AGE GROUP
13-15 & 55+ | (65/45)
KG | (25/20)
Same As Class
Part 1, This is the first week of our 5-week Super Power strength cycle. The intent of this cycle is to improve absolute strength & explosive power through contrast training. Week 1 is a primer week with moderate loading. Over weeks 2-4, loading increases gradually while pairing heavy lifts with fast, explosive movements. Week 5 is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains. Your working sets should land within the suggested percentage range. You can either build in weight within that range or stay at the same weight for all sets. Aim to complete these reps at 75-85% of your 1RM conventional deadlift.
In part 2, Today is a high-power, fast-paced workout. Start at a challenging pace. As the reps decrease per round, you should be able to maintain, and maybe even pick your pace up in the final few rounds.
Score: Time
Intended Intensity: RPE 8-9
Target Loading: Light (35-45% 1RM)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 9-12 Minutes
Power Snatches: Choose a very light barbell weight you can complete within 2-3 quick sets each round.
Box Jumps: 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.
"Chest Up"
Common Fault: Rounding of the back or slouching the chest.
Instruct athletes to brace their core and lift their chest before initiating the lift.
This protects the spine and helps maintain a neutral back throughout the movement.
Attempt to hold on for touch-and-go power snatch reps, especially if the barbell is less than 40% of your max. Aim to complete each set in 3 sets or less.
Work at a steady, challenging rhythm on the box jumps. Use the step down to control your heart rate. No rebounding.
Pace the 21 and 18-rep rounds intelligently, staying smooth and efficient, so you can push the pace in the final 12 and 9-rep rounds without redlining.
Minimize transition time by catching your breath at the top of a box jump rather than between movements.
POWER SNATCH
Reduce Loading/Reps
Double Dumbbell Hang Power Snatches (35/25)s
Kettlebell Swings (50/35)
Power Cleans (95/65)
BOX JUMPS
Reduce Box Height
Box Step-Ups
2x Squat Jumps
2x Jumping Lunges
Alternating Single-leg Squats (Pistols)
2x Reverse Lunges
Athletes can share boxes if needed, have athletes go on either side of the box and alternate completing reps.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout Q&A
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
[PART A]
3 Sets:
12-15 Barbell Bicep Curls
* Same Weight Across
* Rest 1 Minute Between Sets
[PART B]
1 Set:
Max Unbroken Barbell Bicep Curls
* Performed @ 50% Working Weight From Part 1
MINDSET
Jacob Braude
"Consider how hard it is to change yourself and you'll understand what little chance you have in trying to change others."
Self-change is challenging; it’s even more difficult to change others, so focus on improving yourself first.
